Instructions:

1. Sit on a bench with your feet flat on the ground and your knees bent.
2. Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
5. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.