Wrist Rotations with Straight Bar

How to perform

1. 01Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
2. 02Alternating 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. 03Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.