Broomstick Curl Up:
Use 1-2 foot broom handle with a 4-5 foot card attached in the middle with a 1-5 lb. weight tied in the center.

A. Extensors:
Grip the stick on either side of the rope with the palms down. curl cord up by turning stick toward you (cord is on side of stick away from you.). once the weight is pulled to the top, lower the weight by unwinding the stick, rotating it away from you. Repeat 3-5 times.

B Flexors:
Same as above exercise (Extensors), but have palms facing upwards.