- Bring one arm in front of you palm facing up, elbow straight and shoulder relaxed.
- With your other hand hold onto the palm and force it into passive extension.
- This will stretch your wrist flexors.
- Sit by a bench or table and lean your arm on it.
- Hold a dumbbell/weight/lever on one end.
- Rotate the wrist so the palm faces down and up in succession.
- Sit on preacher bench, grip EZ bar overhand at shoulder width, elbows resting on pad.
- Curl bar towards chin, keep elbows stable.
- Lower bar slowly to starting position, maintaining control throughout.
- Stand up straight holding a dowel/lever/weight in one hand.
- Hold the weight so it points behind you and towards the ground.
- Squeeze your grip to raise the weight.
