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Excerpt — Exercise Technique Manual for Resistance Training-3rd Edition With Online Video

Wrist Curl

Starting Position: Grasp the bar evenly with a closed, supinated grip about hip- to shoulder-width apart. Follow the preparatory body position and lifting guidelines to lift the bar off the floor to a position at the front of the thighs.

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Step-up

The box used for this exercise should have a top surface area that allows the lifter’s whole foot (shoe) to fit with extra space behind the heel and ahead of the toe. The box should be 12 to 18 inches (30 to 46 cm) high, or high enough to create a 90-degree angle at the knee and hip joints when the lead foot is on the box.

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Upright Row

Starting Position: Grasp the bar evenly with a closed and pronated grip, approximately shoulder-width or slightly wider apart. Follow the preparatory body position and lifting guidelines to lift the bar off the floor to a position at the front of the thighs.

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