How to perform it

1. 1

   Sit on a bench with your feet flat on the ground and your knees bent.

2. 2

   Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.

3. 3

   Rest your forearms on your thighs, allowing your wrists to hang off the edge.

4. 4

   Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.

5. 5

   Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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