Purpose

(1) To develop the inside of the forearms.

Execution

(1) Hold a dumbbell in your hand with an underhand grip, and sit on the edge of your bench with your knees as wide as your hips. Lean slightly forward and place your entire forearm on top of your thigh so that your hand hangs over the edge of your knee.

(2) Clasp your left palm over your wrist to stabilize the motion. Curl your wrist up so that the dumbbell moves toward your forearm.

(3) Lower the dumbbell throughout the same arc.

Tips

(1) Curl straight up. Avoid moving the weight to the side.

(2) Keep your forearms on your thigh to stabilize the motion.