STARTING POSITION

Sit on edge of a bench. Grasp bar with a closed supinated 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 extend and hands to open so that it is only fingertips holding bar.

UPWARD MOVEMENT

Raise bar by flexing fingers and then wrist. Flex wrists as far as possible without moving elbows or forearms.

DOWNWARD MOVEMENT

Allow wrists and fingers to slowly extend back to starting position. Repeat or finish set.

STARTING POSITION

Assume a prone position on machine and press torso and hips against pads. Place ankles behind and in contact with foot pad. Place legs parallel to each other. Hang knees slightly off edge of knee pad. Grasp handles.

UPWARD MOVEMENT

Raise pad by fully flexing knees. Keep torso stationary and hips and torso pressed against pads. Do not lift hips or thighs off thigh pad. Do not lock out knees.

DOWNWARD MOVEMENT

Allow knees to slowly bend back to starting position. Keep torso stationary and hips and torso pressed against pads. Repeat or finish set.