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.
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.