Safety Notes

• Start with light weight to avoid wrist strain.
• Stop if pain in wrists or elbows occurs.
• Use padded bar if grip fatigues quickly.

Spotting

Not typically required; partner can assist with weight removal if needed for heavy sets.

Common Mistakes

• Swinging arms for momentum.
• Allowing elbows to lift.
• Using too much weight causing form breakdown.
• Incomplete wrist extension at bottom.

• Wrist tendonitis
• Acute elbow pain

• Adequate wrist flexibility

Build Up First

• Basic grip strength