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    Muscles worked: Forearm flexors

    Instructions:
    Grab a barbell with a under hand grip about shoulder width apart. Sit on the end of a exercise bench and place your forearms across the tops of your thighs with your wrists 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 the tops of your thighs. Keep them flat on thighs to fully isolate your forearms.

    Alternate exercises: Dumbbell wrist curls

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