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    Muscles worked: Forearm extensors

    Instructions:
    Grab a barbell or ez-curl bar with a over hand grip about shoulder width apart. Sit on the edge of a exercise bench and place your forearms across the tops of your knees with your wrists just in front of your knees. Allow the weight of the barbell to pull your hands downward as far as is comfortably possible. Use your forearms to curl the weight upward in a small semicircular arc as high as you can go. Pause there for one second and contract your forearms then repeat for the number of reps assigned.
    Dont's:
    Don't jerk the weight up. Use a slow controlled movement. Don't raise your elbows off your knees. Keep them flat on the tops of your thighs to fully isolate your forearms.

    Alternate exercises: Reverse dumbbell wrist curls

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