Body Parts

  • Forearm
  • Deltoid


  • Hold the bar with the palm of the hand facing down with grip wider than the shoulders.
  • Keep the arms alongside the body and lightly press the bar against the legs.
  • Place the feet at shoulder width with the knees lightly bent.
  • Keep the back and head straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


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


Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Never lock the knees.