1 - Sit on a bench or chair with your back straight and your feet flat on the floor. Place a barbell on your thighs, and use an overhand (pronated) grip to hold it with your hands positioned slightly wider than shoulder-width apart.
2 - Rest your forearms on your thighs, palms facing down, and allow the barbell to roll down to your fingers, so your wrists are hanging over your knees.
3 - Tighten your abdominal muscles to stabilize your spine.
4 - Begin the exercise by curling your wrists upward, lifting the barbell by extending your wrists. Keep your forearms pressed firmly against your thighs throughout the movement.
5 - Lift the barbell as high as you comfortably can, feeling the contraction in your forearm extensor muscles.
6 - Slowly lower the barbell back down to the starting position, allowing your wrists to flex slightly.
