Seated Palms-Down Barbell Wrist Curl

Sequência

1. 01 · grip

   Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

2. 02 · foot stance

   Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

3. 03 · start

   Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.

4. 04 · lower

   Lower the bar as far as possible while inhaling and keeping a tight grip.

5. 05 · curl

   Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.