equipment

Barbell, Bench

sets

2-3

reps

15-20

rest

45 sec

1. Sit on the end of a bench holding a barbell with an underhand grip.
2. Rest your forearms on your thighs with your wrists just past your knees.
3. Set your hands about shoulder width apart.
4. Let the bar roll down toward your fingers.
5. Keep your forearms in contact with your thighs throughout.

1. Let the bar lower by extending your wrists as far as is comfortable.
2. Allow the bar to roll slightly toward your fingertips.
3. Curl your wrists upward, rolling the bar back into your palms.
4. Continue until your wrists are fully flexed.
5. Squeeze briefly, then lower under control.

Exhale as you curl your wrists up, inhale as you lower the bar.

• Keep your forearms pressed against your thighs.
• Move only at the wrists.
• Use a light weight — this is a small range and a small muscle.
• Control the lowering phase rather than letting the bar drop.
• Include the finger roll for a fuller range.

• Lifting the forearms off the thighs.
• Using the elbows to help curl the bar.
• Going too heavy for a small joint and range.
• Bouncing at the bottom of each repetition.
• Using such a short range that the wrists barely move.

From wrists extended with the bar rolled toward the fingers to wrists fully flexed. The range is small — use all of it.