Flexion of the wrists on the lower unit

Flexion of the wrists on the lower block is the technique of the exercise:

1. Put a horizontal bench in front of the cable the lower unit and attach a straight handle.
2. Grab the handle with both hands spinaround grip (palms facing up) shoulder width apart already. Pull the cable itself, the forearm must remain on the top of the hips, as shown in the figure. Wrists knees. This will be your initial position.
3. On the exhale, bend your wrist upward. Linger for a while in this position.
4. On the inhale slowly lower the wrist to the original position.
5. The forearm should remain stationary, movement is only performed by the wrists.
6. Complete the required number of repetitions.

Variations:

1. This exercise can be performed kneeling and using the bench as a rest for the forearms. The wrist needs to be behind the bench and moving in the way described in the exercise above.
2. Instead of a handle the bottom of the rope you can also use a barbell or dumbbells