Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

• Strengthens and tones the forearm muscles
• Can be performed using a variety of equipment and exercises
• Improves grip strength and endurance
• Isometric holds help to increase muscle activation
• Can be used to target different muscles in the forearm depending on the variation used
• Improves forearm flexibility and range of motion

1. Position a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
2. Adjust the bench so that there is enough distance between the bench and the machine for tension to be created on the cable when the handle is brought to the top of your thighs.
3. Grasp the handle with both hands, palms facing up, using a shoulder-width grip.
4. Step back from the machine and sit on the bench, placing your feet firmly on the floor about shoulder width apart.
5. Lean forward and rest your forearms on your thighs, with the back of your wrists over your knees. This is your starting position.
6. Inhale and lower the bar as far as you can while maintaining a tight grip.
7. Contract your forearms and curl the bar up as high as possible, ensuring that only your wrists move and not your forearms.
8. Hold the contraction at the top for a second, then exhale and return to the starting position.
9. Repeat the exercise for the recommended number of repetitions.

Variations: You can also perform this exercise with a single handle attachment, focusing on one arm at a time. Alternatively, you can use free weights such as barbells or dumbbells for one-arm or two-arm variations.

1. Place a bench in front of a low pulley machine with a barbell or EZ Curl attachment.
2. Adjust the bench so that when you bring the handle to the top of your thighs, tension is created on the cable due to the weight stack being moved up.
3. Hold the handle with both hands, palms up, using a shoulder-width grip.
4. Sit on the bench with your feet about shoulder width apart, firmly on the floor.
5. Lean forward and place your forearms on your thighs with the back of your wrists over your knees. This is your starting position.
6. Lower the bar as far as possible while inhaling and maintaining a tight grip.
7. Curl the bar up as high as possible, contracting the forearms. Remember, only the wrist should move, not the forearms.
8. Pause for a second contraction at the top before returning to the starting position as you inhale.
9. Repeat for the recommended number of repetitions.

Variations: You can also perform this exercise with a single handle attachment (one arm at a time) or with free weights (barbells or dumbbells) using one arm and two arm variations.

1. Make sure the bench is positioned at a safe distance from the low pulley machine to create tension on the cable.
2. Ensure that your feet are firmly planted on the floor, shoulder-width apart, to maintain balance and stability.
3. Keep a tight grip on the handle throughout the exercise to prevent it from slipping.
4. Focus on moving only your wrists during the exercise, avoiding any movement in the forearms.
5. Lower the bar as far as possible without straining or causing discomfort.
6. Avoid using excessive weight that may lead to injury or compromise your form.
7. Contract your forearms at the top of the movement to maximize the effectiveness of the exercise.
8. Breathe properly by inhaling as you lower the bar and exhaling as you curl it up.
9. Start with a weight that allows you to maintain proper form and gradually increase the resistance as you progress.