Purpose

(1) To develop the inside muscles of the forearm.

Execution

(1) Back up to a barbell rack and grasp the bar. Lift it off the rack and hold it down at arm's length behind you, hands about shoulder width apart, palms facing towards the rear.

(2) Keeping your arms steady, open your fingers, roll the bar back up into your hands and lift it up and back behind you as far as possible.

Tips

(1) Make sure only the wrist moves in this exercise.