Place your forearms on a bench with your wrists at the edge of the bench, with the weight in your hand.

Using your other hand, you can secure your lower arm in place.

Keeping the weight parallel to the floor, turn your wrist inwards then outwards.

Keep the movement smooth, and as large as possible, keeping the forearm on the bench.

Aim for 5 lifts with light weight. Repeat twice.

Aim for 10 lifts with medium weight. Repeat twice.

ADVANCED Aim for 20 lifts with suitable weight. Repeat three times