wrist Flexion with barbell sitting on the bench (palms up)

Bending of wrists with the rod sitting on the bench (palms up) — technique exercises:

1. Grab the barbell with both hands. The palm facing up. Grip at shoulder width.
2. Feet on the floor slightly wider than shoulder width.
3. 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.
4. On the inhale lower the barbell as low as possible.
5. On the exhale, lift the bar up as high as possible, Contracting the muscles of the forearm. Hold this position for a few seconds before returning to starting position. The forearm should remain stationary, movement is only performed by the wrists.

Variations: the exercise can be done with two dumbbells or EZ-bar.