PREPARATION

Grasp bar with a closed, pronated grip. Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed. Flex torso forward so that it is not quite parallel to floor. Make sure back remains straight. Look to a point just ahead of feet. Let bar hang with arms fully extended. This is starting point for all repetitions.

UPWARD MOVEMENT

Pull bar up towards lower chest. Point elbows up. Keep torso rigid, back flat and knees slightly flexed. Touch bar to chest in one smooth movement.

DOWNWARD MOVEMENT

Let elbows slowly extend back to beginning position. Keep torso and knees in same position. Repeat or finish set.

MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris

STARTING POSITION

Sit on edge of a bench. Grasp bar with a closed pronated grip at a width of roughly 8 to 12 inches. Position feet and legs parallel to each other with toes pointing straight ahead. Lean forward placing forearms and elbows on thighs. Move wrists forward until they extend just beyond patellae. Allow wrists to flex towards floor.

UPWARD MOVEMENT

Raise bar by extending wrists. Extend wrists as far as possible without moving elbows or forearms.

DOWNWARD MOVEMENT

Allow wrists to slowly flex back to starting position. Repeat or finish set.