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.
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.