Consult your doctor before using this or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product in any way other than its intended use could result in injury.
With elbows bent at a 90-degree angle, support your forearms on a table or chair or do this exercise standing up with your elbows at a 90-degree angle. With the weight rolled up about 12 in. from the bottom, grab the bar and let your wrists hinge downward. Then curl your wrists upward in a full range of motion.
This exercise can be done palms up or palms down. Palms down isolates the extensor muscles and palms up isolates the flexor muscles. For each set, do 10-20 reps.
