Bar Lift
Hold a light bar or broomstick handle in one hand, keeping your elbow tucked into your side, with your forearm horizontal to the floor.
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FINISH
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Lift and lower the bar in a smooth action, keeping your back straight throughout the exercise, aiming to use the muscles of the wrists and forearms only to control the movement.
The exercise can be made easier or harder, by varying the position in which you hold the bar, the more bar you have in front of your hand, the harder the exercise.