Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
5. Repeat for the desired number of repetitions.