Instructions: Grab a dumbbell and sit down on a
flat exercise bench and place your forearm on top of your thigh with your wrist just hanging
over the top of your knee and your palm facing the floor. Allow the weight of the dumbbell
to pull your hand downward as far as is comfortably possible. Use your forearm 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.
Switch to the other side and repeat for the same number of reps.
Don't jerk the weight up. Use a slow controlled movement. Don't raise your elbows off
the bench. Keep them flat on the bench to fully isolate your forearms.