Handling Barbell Standing

Stand straight with the barbell behind your back as shown. Use a pronated grip on the bar at shoulder width (palms facing back in relation to the buttocks). Look forward, also place your feet shoulder-width apart. This will be your starting position. As you exhale, slowly lift the bar up, bending your wrists in a semicircular path, turning your palms up towards the ceiling. Hint: The wrist is the only body part that moves in this exercise. Hold this position for a few seconds, while inhaling, slowly return the barbell to its original position, lowering your wrists. Complete the required number of repetitions. At the end of the exercise, return the barbell to the squat rack, lower it to the floor, or use the help of a partner. Variations: You can do this exercise using dumbbells. You can also perform the exercise with each hand in turn.