- 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.