Rest your forearms on your thighs, allowing the barbell to hang over the edge of your knees.
Slowly curl the barbell up towards the ceiling by only moving your wrists, keeping your forearms still and pressed against your thighs.
Hold the position for a second when your wrists are fully curled, feeling the tension in your forearms.
Gradually lower the barbell back to the starting position and repeat the exercise for the desired number of repetitions.
Pro Tip
Proper Grip: Hold the barbell with an overhand grip, hands shoulder-width apart. A common mistake is gripping the barbell too wide or too narrow, which can strain your wrists and limit the effectiveness of the exercise. Controlled Movement: The movement should be slow and controlled, focusing on the contraction and extension of the wrist. Avoid fast, jerky movements as they can lead to injury and won't effectively target the muscles. Full Range of Motion: Ensure that you're using a full range of motion, curling the weight as high and as low as you can while keeping your forearms flat on your thighs. Not using the full range of motion is a common mistake that reduces the effectiveness of the exercise.