Begin the setup of this exercise by placing a flat bench in front of a low cable with a straight bar attachment. Using your arms in order to grab the cable bar with a narrow grip (less than shoulder widths distance between your hands), sit down on the end of the flat bench and rest your forearms on top of your thighs in such a way so as to ensure that your wrists are hanging slightly beyond your knees). Ensure that your grip is supinated so that your palms are facing the ceiling. Begin the exercise by curling your wrists upwards. Once you have curled the weights as high as you possibly can, hold the peak contraction briefly before slowly lowering your wrists back down to the starting position. Ensure that, throughout this exercise, you are not moving your forearms or any other part of your body. Repeat for the prescribed number of repetitions.
