Exercise Advice: Sit on a flat bench next to a pulley machine. Grab a short bar attached to the low pulley machine with both hands using an underhand grip. Lay your forearms flat on your thighs with the bar extending past your knees, palms up. Using only your hands and wrists, curl the bar up toward the ceiling as high as possible, keeping your forearms flat on your thighs. When returning to the start position, allow the bar to roll into your fingertips and then repeat.