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 with your palm facing the ceiling. Place your other hand over the top
of your forearm to keep it flat on your knee. Allow the weight of the dumbbell
to pull your hand 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.
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
your thigh. Keep them flat on the bench to fully isolate your forearms.