1. Curl your wrists back toward you as far as you comfortably can.
2. Return to the starting position for the next repetition.
Notes: This is an excellent movement for strengthening the wrist extensor muscles.
]]>2. Curl the weight forward and upward while contracting your biceps as you exhale. Your upper arm should be kept stationary; make sure that only your forearms move.
3. Continue curling forward until your biceps are fully contracted. The bar should be at shoulder level at this point. Hold this position for a second and squeeze your biceps hard.
4. Slowly bring the bar back to the starting position as you inhale.
5. Steps 1-4 for subsequent reps.
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