EXERCISE PROFILE

• MAIN MUSCLES: Forearm
• SECONDARY MUSCLES:
• EXERCISE CATEGORY: Pulling
• EXERCISE TYPE: Isolating-(Single-Joint)
• EQUIPMENT REQUIRED: Bardell
• EXPERIENCE LEVEL: Beginner Mid–level

EXERCISE INSTRUCTION

1. Place the barbell on one side of the horizontal bench.
   Kneel down facing the bench on the other side.
2. Take a barbell with your palms facing down and lift it up, resting your forearms on the bench as shown.
3. The wrists should be below the bench.
4. As you exhale, lift your wrists up.
5. As you inhale, slowly lower your wrists down to the starting position.
6. The forearms should remain motionless, the movement is performed only by the wrists.
7. Perform the required number of repetitions.

NOTE: You can do the exercise while sitting, using your hips as support for your forearms. Wrists
are in front of the knees and perform the movements described in the exercise.
Instead of a barbell, you can use dumbbells.