- Grab a barbell with a shoulder width pronated or supinated grip.
- Bend forward at your hips while maintaining a flat back.
- Pull the weight toward your upper abdomen.
- Lower the weight in a controlled manner and repeat.
- Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
- Slowly curl your wrist upwards in a semicircular motion.
- Return to starting position and repeat.
- Standing straight with a kettlebell in one hand, lift the knee of one leg off the floor to knee height.
- Bring the leg back to standing and repeat with the other leg, keeping the kettlebell on the same side.
- Repeat.
- Grab a straight bar with a supinated (underhand) grip.
- Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
- Let the barbell pull down on your wrists until they are extended.
- Curl the barbell until your wrists are fully flexed.
- Lower in a controlled manner and repeat.