- 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.
- Stand up straight with a kettlebell in both hands in front of your pelvis, with your forearms facing outwards.
- Flex your wrist towards your body until the kettlebell is level with your stomach.
- Lower to the starting position and repeat.
- Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
- Slowly curl your wrists in a semi-circular motion upwards.
- Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.
- Grab a dumbbell in each hand, arms straight down.
- Walk forward with a straight posture.
