Over Bench Wrist Curl

Over Bench Wrist Curl Instructions

• Be on your knees with your forearms rested on top of a flat bench.
• Hands are off the end of the bench.
• Your palms are facing upward in a supinated position holding a barbell.
• Lower the bar towards the ground by only extending your wrist. Let your fingers extend slightly as well. 
• Allowing your fingers to extend fully will limit the weight you can use.
• Create the mind-muscle connection your forearms are controlling the movement
• Not momentum or other musculature.  
• At the bottom position, bring the barbell back towards you through wrist flexion. 
• You should feel your forearms activated.

*Tips*

• Not allowing your fingers to extend will put greater emphasis on the forearm musculature.
• Extension of your fingers will create more of a grip strength stimulus. 
• Don't bounce the weight up. This is a controlled motion.