Your forearms are on display FAR more than any other muscle group in your body (other than the neck).
If you're wearing a T-shirt or rolled-up sleeves, big forearms are going to make you stand out.
That's where THIS exercise comes into play.
It's all about growing the forearms...not so much about building grip strength.
1. The position you're in puts the forearms into their peak anatomically-possible contracted position.
2. By leaning down on your forearms in this position, you get a strong occlusion effect, which is similar to using to occlusion bands to slow the outflow of waste products from the muscles.
This unique two-pronged attack will pump your forearms up like crazy.
How to Do Plank Wrist Curls
I recommend using dumbbells for this as they'll give you the best freedom of movement and allow for natural tracking of the joints.
You'll need a flat bench and something to elevate your feet on...either a bar set on the rails of the power rack, a Smith machine, another bench, or pretty much anything else you can think of.
Set your feet up on the other thing then set your forearms on the surface of the bench with the wrists over the edge so you can lower and raise the dumbbells freely.
Start with light dumbbells and focus on a controlled movement and strong contraction. Increase weight when you can do so without compromising form.
Let your bodyweight come down onto your forearms fully. This compression gives you the occlusion effect we're looking for and the positioning of the elbow joint at maximum flexion.
Let the dumbbells hang down, stretching the forearms.
Now, do a wrist curl up as high as you can.
Here's what it looks like from the front.
You can see how the wrist anatomy angles the dumbbells as you come up.
Perform as many reps as you can until you get close to failure. No need to go to complete failure here.
Your forearms will get a monster pump from this one and some serious growth stimulation.
You can balance out the workload on the fingers and wrists with Finger Extension Reverse Curls.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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