Flexion of the wrists on the bench with a barbell palms up

Flexion of the wrists on the bench with a barbell palms up — technique exercises:

1. Anchor rod with one hand horizontal bench.
2. Kneel and face the bench with the other hand.
3. Grab the barbell using spinaroonie grip (palms facing up) and lift it up, resting his forearms in the bench as shown in the figure. The wrist should be below the bench.
4. On the exhale raise your wrists up.
5. On the inhale slowly lower the wrist down to starting position.
6. The forearm should remain stationary, movement is only performed by the wrists.
7. Complete the required number of repetitions.

Variations:

1. You can do the exercise in a sitting position, using hips as a support for the forearms. Wrists are ahead of the knees and perform the movement described in exercise.
2. Instead of a barbell you can use dumbbells.