Forearm Workouts Wrist curls (seated, palms up) - sit in the middle of a flat bench, with your legs on either side of you. Place your forearms along the bench, your hands and barbell should be suspended off the bench. Begin exercise with your wrists extended, breath out and curl the barbell in towards your body, stopping once you achieve maximum wrist flexion. Proceed to extend your wrist until they are once again relaxed, and you’re stretching your forearms. Repeat until muscle failure. | Joshu