- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take an overhand grip. Fully extend your elbows and then flex the elbows.
- Stand facing cable, brace forearm on support with palm down holding handle.
- Lower wrist slowly to feel stretch in top of forearm.
- Extend wrist upward, contracting forearm extensors fully.
- Use a handle attachment. The cable should be set at elbow level.
- Face away from the cable machine. Stagger your stance so you have a better base of support.
- Face your palm downwards, as you curl hinge forward.
- As you extend your elbow, also extend your hips until you are back in a standing position.
- Drape your forearm over a bench.
- Hold a dumbbell in a neutral wrist position with your palm facing downwards.
