Palms-Up Dumbbell Wrist Curl with a Bench Sets: 2-3 Reps: 15 Face the side of a flat bench with two dumbbells beside you. Grab the dumbbells with your palms up and rest the backs of your forearms on the surface of the bench with your wrists hanging off. Curl both your wrists while exhaling. Pause for a second when you can’t move your wrists any farther and slowly lower. Exhale while lowering. Only your hands should move. Seated Barbell Wrist Curl Sets: 2-3 Reps: 10-15 Pick up a barbell with your palms up. Sit on a bench with your hands shoulder-width apart and your elbow resting on your thighs. Your lower forearms and wrists should be unsupported. Exhale and curl your wrists as far as you can so that the barbell rises and pause for a second. Inhale and lower the weight as far as you can, pause for a second, and repeat. Seated Reverse Barbell Wrist Curl Sets: 2-3 Reps: 10-15 Pick up a barbell with an overhand grip (palms down) and sit on a bench with your hands shoulder-width apart. Rest your elbows and upper forearms on your thighs so that your lower forearm and hands are unsupported. To get into the starting position, take a deep breath and lower the barbell as far as you can without shifting your arms. Raise the barbell as high as your wrists will let you while breathing out. Pause at the top of the movement.