Barbell wrist curls

Muscle group: Forearms

Step 1: Sit on a bench holding a barbell rod with underhand grip, curling above the elbow as illustrated. Rest the forearms on the bench and lean forward, keeping the back straight and stretched.

Step 2: Inhale and curl your wrist up.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Exhale as you curl back to initial position. This exercise works the flexors of the wrists and fingers.