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Workout Details

Equipment:
Barbell

Body-part:
Forearms

Target:
Wrist Flexors

Synergist:

Instructions:

  • Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, spaced hip-width apart.
  • While holding a barbell with a shoulder-width, overhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees.
  • Flex your wrists so that your hands hang down from your wrists at about a 90-degree angle.
  • Extend your wrist to lift the weight up as high as you can.
  • Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start
  • Start out by curling your wrist upwards and exhaling.
  • Slowly lower your wrists back down to the starting position while inhaling.
  • Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  • Repeat for the recommended amount of repetitions.
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