Kneeling Flat Bench Curl

A good exercise for developing both wrist/forearm strength, along with isolating the biceps muscle, especially if you're restricted to the exercise equipment you have.

Kneel down along the side of your bench, having your arms extended straight with a suitable weighted barbell in your hands, (palms up - shoulder width apart).

Keeping your elbows resting on the top edge of the bench, lift and lower the bar towards your chest in a smooth controlled motion, focusing on keeping your back straight throughout the lift.

If your bench has rough corners / sharp edge, rest a large towel over the edge to protect your lower arms.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.