Stand straight with your feet shoulder-width apart and grab a metal bar and hold it from one end.
2. Flex your elbow until 90 degrees and keep it in this position.
3. Now start pronating your wrist until the bar is parallel to the ground.
4. Hold this position for a moment and then supinate your wrist back to the starting position.
5. Once finished, repeat the steps for the other side.
Working muscle/muscles:
