Flexion of the wrists on the lower block sitting on the bench

Flexion of the wrists on the lower block sitting on the bench equipment exercise:

1. Put a horizontal bench in front of the rope to the lower block, to which is attached the usual or EZ-stick.
2. Grab the handle with both hands wide grip, palms facing up.
3. Seated on a bench, place your feet shoulder-width apart.
4. Apply torso forward and rest your forearms in the upper part of the thigh, as shown in the figure. Tip: the wrist should be at the knees. This will be your initial position.
5. On the inhale lower the handle as low as possible.
6. On the exhale, lift the handle as high as possible, Contracting the muscles of the forearm.
7. Hold this position for a few seconds before returning to starting position. The forearm should remain stationary, movement is only performed by the wrists.
8. Complete the required number of repetitions.

Variations: you can also perform this exercise with each arm alternately or using free weights (barbell or dumbbell) with both hands simultaneously or each hand in turn.