Dumbbell Lying Pronation vs Seated Palms-Down Barbell Wrist Curl

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.

Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.

As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.

As you breathe in, slowly go back to the starting position.

Repeat for the recommended amount of repetitions.

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.

Lower the bar as far as possible while inhaling and keeping a tight grip.

Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.