Standing wrist curls

Muscle group: Forearms

Step 1: Grab a barbell behind your body using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.

Step 2: Flex your wrists inwards in an upright manner to raise the barbell up as high as possible.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or 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: Reverse the movement to lower the barbell.