2B BARBELL WRIST CURL
SETS: 2 REPS: 16-20 REST: 60 SEC.
Hold a barbell with a palms-up grip, your hands about shoulder-width apart. Sit on a bench and rest the backs of your forearms on your thighs. Open your hands and allow the bar to roll down your palms toward your fi ngertips . Contract your forearm muscles and fl ex your wrists, closing your hands around the bar as it rises . Reverse the motion to return to the starting position. That's one rep.