Barbell Reverse Wrist Curls

Sit on the end of a flat bench with your feet about shoulder width apart.

With your palms facing the floor, grip the barbell and run your forearms along your thighs, positioned so your wrists, hands, and the barbell hang off the end of your knees.

Let the barbell hang down as far as possible to fully stretch the forearm muscles. Curl your wrist up in a semicircular arc as high as possible.

Return the barbell to the starting position.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.