Start
End
BicepsBeginnerBarbell
Wrist Rotations with Straight Bar
تدوير الرسغين ببار مستقيم
Target Muscles
Forearms
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- 1
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
- 2
Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
- 3
Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
