This exercise targets the forearm flexor muscles, particularly those responsible for gripping and bending the wrist and fingers. It’s commonly used to improve grip strength, forearm endurance, and control—useful for activities like lifting, racquet sports, and manual tasks. Performing it in standing also encourages postural engagement through the upper body and core.
- Stand upright holding a barbell with an overhand (pronated) grip behind your back, hands about shoulder-width apart.
- Let the barbell rest against the back of your thighs, arms straight.
- Begin by allowing the barbell to roll slightly down into your fingers in a controlled manner.
- Curl your fingers to grip the bar tightly, then flex your wrists to lift the bar upward.
- Keep your elbows close to your body and avoid lifting through the shoulders.
- Pause briefly at the top, focusing on a strong contraction through the forearms.
- Slowly lower the bar by extending your wrists and allowing it to roll back into your fingers.
- Maintain an upright posture throughout, with your core gently engaged.
- Complete repetitions as prescribed by your physiotherapist.