Raising and lowering an object while standing ► wrist curl

Individual work

Stand upright, arms (almost) shoulder-width apart in front of you (chest height), hold a pole in your hands (overhand grip), attach a weight to the pole with a cord/rope, roll up the cord/rope by turning the pole and roll it back to the starting position in a controlled/slow manner (lift and lower the weight).

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Arms bent.
Variant II:
Arms bent and elbows resting on a swinging box.

1 gymnastics pole/wooden stick
1 weight disc/dumbbell
Cord or rope to attach the object to the pole

1 vaulting box ► Variation of the exercise