The Navy SEAL Physical Fitness Guide - Human Performance

274 Weight Lifting Techniques

Diagrams have been adapted from Strength Training for Sports, Applied FuturisticsSM, 1994 with permission from

Fred Koch.

Wrist Curls

1. Sit on bench. Place elbows on
   bench between knees holding dumb-
   bell. Let wrist hang over end of bench.


2. Begin by lowering hands towards
   floor; as you open up hand, dumbbell
   will be resting in fingers.


3. Pause. Curl fingers back around
   barbell as you raise hand in a semi-
   circular motion towards chest. Keep
   forearms flat against bench through
   entire exercise.


4. Pause. Lower dumbbell back to
   starting position.


5. Repeat 2,3,4. Exhale raising
   dumbbell, inhale lowering it.

Reverse

Wrist Curls

1. Sit on bench. Place elbows on
   upper thighs holding dumbbell, palms
   face down. Let wrist hang over end of
   bench.


2. Begin exercise by raising hands in
   semi-circular motion towards body.


3. Pause. Lower hands down toward
   floor. Keep forearms flat against
   bench through entire exercise.


4. Pause. Raise dumbbell back to
   starting position.


5. Repeat 2,3,4. Exhale raising
   dumbbell, inhale lowering.

Exercise Instruction Diagram