Kneeling Reverse Curl

A good exercise for developing both wrist / forearm strength, along with isolating the Brachio-Radialis Bicep muscle, often neglected when performing bicep excercises.

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

Keeping your elbows resting on the centre 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.

You will naturally find that biceps and forearms restrict the movement all the way to your chest, however you may decide to roll the wrists towards the chest to increase the workload on your forearms.

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.