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.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip. Assume a supine position on a bench. Press dumbbells to an extended elbow, parallel arm position above face. This is starting point for all repetitions.

DOWNWARD MOVEMENT

Lower dumbbells together towards chest and aligned with nipples. Keep wrists rigid directly above elbows.

UPWARD MOVEMENT

Push dumbbells upward until elbows are fully extended. Keep wrists rigid directly above elbows. Do not arch back or raise chest to meet bar. Repeat or finish set.