Method
Let a barbell hang at arm's length behind your back.
Hands should be about shoulder-width apart, palms facing backwards.
Open your fingers and allow the barbell to roll down to the tip.
From this position, close your fingers, roll up the barbell back into your hands and lift it up squeezing your forearms.
Repeat for the prescribed number of repetitions.
Avoid
Rounding the back.
Straining the neck and trapezius.
Jerky movements.
Targeted muscles
Trains the flexor muscles of the forearm.
Who benefits
Develops strength, power and size of the forearms.
Sportsmen who desire grip strength.
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