Lower Wrist Curl

Place a flat bench in front of the lower cable and attach a straight handle to it. Grasp the handle with both hands with a supinated grip (palms facing up) already shoulder-width apart. Pull the cable towards you, keeping your forearms on top of your thighs as shown. The wrists are at the knees. This will be your starting position. As you exhale, bend your wrists up. Stay in this position for a while. As you inhale, slowly lower your wrists to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Complete the required number of repetitions. Variations: This exercise can be done on your knees using a bench as a forearm support. The wrists should be behind the bench and move as described in the exercise above. Instead of a lower cable handle, you can also use a barbell or dumbbells