Sit down on a the edge of a chair with the xertube running under your feet.
Place your forearms on top of your thighs with your wrist just hanging
over the top of your knees with your palms facing the ceiling. Use your forearms to
curl the handles 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.
Note If you are not getting enough resistance with
the xertube you are using, try a larger tube.
Don't raise your elbows off
your thighs. Keep them flat on your thighs to fully isolate your forearms.