Instructions

1. 1

   Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.

2. 2

   You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.

3. 3

   While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.

4. 4

   Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.

5. 5

   Repeat for the recommended amount of repetitions.

6. 6

   When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.