Body Parts

  • Forearm
  • Deltoid


  • Kneel next to a flat bench.
  • Hold the bar with the palm of the hand facing down.
  • Place the elbows and forearms on the bench and extend the wrists over the edge of the bench.
  • Bring the hands close together and bend the wrists down as far as possible.
  • Keep the back straight.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Bend the wrists and then lift the bar back up.


Keep the head aligned with the body. Keep the back straight.