The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Exercise Instruction DiagramWrist CurlsReverseWrist Curls1. Sit on bench. Place elbows onbench between knees holding dumbbell.Let wrist hang over end of bench.2. Begin by lowering hands towardsfloor; as you open up hand, dumbbellwill be resting in fingers.3. Pause. Curl fingers back aroundbarbell as you raise hand in a semicircularmotion towards chest. Keepforearms flat against bench throughentire exercise.4. Pause. Lower dumbbell back tostarting position.5. Repeat 2,3,4. Exhale raisingdumbbell, inhale lowering it.1. Sit on bench. Place elbows onupper thighs holding dumbbell, palmsface down. Let wrist hang over end ofbench.2. Begin exercise by raising hands insemi-circular motion towards body.3. Pause. Lower hands down towardfloor. Keep forearms flat againstbench through entire exercise.4. Pause. Raise dumbbell back tostarting position.5. Repeat 2,3,4. Exhale raisingdumbbell, inhale lowering.Diagrams have been adapted from Strength Training for Sports, Applied Futuristics SM , 1994 with permission fromFred Koch.274 Weight Lifting Techniques