1st step: For your right forearm flexors, place the dumbbell near one side of the bench. Then get down on your knees close to the bench. Firmly grab the dumbbell with your right hand and lift it up to the bench, and rest the knuckle side of your right forearm on the bench as you dangle the dumbbell over the opposite side of the bench. The palm side of your right hand should be facing upward and the knuckle side of your right hand is facing downward as far as naturally possible. This is the starting position. This is the beginning of the repetition.
2nd step: From the starting position, breathe out as you flex your right forearm flexors by lifting the palm side of your hand upward and toward you until you have curled your right hand as far as naturally possible without lifting your right forearm off of the bench. Squeeze your right forearm arm muscles at this position. This is the positive movement of the repetition. This is the middle of the repetition.
3rd step: Next, breathe in as you slowly lower the weight back down to the starting position without letting your right forearm come off of your right thigh. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 2 and 3 until you have reached the required repetitions for this exercise for right forearm flexors for this day.
4th step: Once finished, gently set the dumbbell back on the floor.
5th step: Next, for your left forearm flexors, place the dumbbell near one side of the bench. Then get down on your knees close to the bench. Firmly grab the dumbbell with your left hand and lift it up to the bench, and rest the knuckle side of your left forearm on the bench as you dangle the dumbbell over the opposite side of the bench. The palm side of your left hand should be facing upward and the knuckle side of your left hand is facing downward as far as naturally possible. This is the starting position. This is the beginning of the repetition.
6th step: From the starting position, breathe out as you flex your left forearm flexors by lifting the palm side of your hand upward and toward you until you have curled your left hand as far as naturally possible without lifting your left forearm off of the bench. Squeeze your left forearm arm muscles at this position. This is the positive movement of the repetition. This is the middle of the repetition.
7th step: Next, breathe in as you slowly lower the weight back down to the starting position without letting your left forearm come off of your left thigh. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 6 and 7 until you have reached the required repetitions for this exercise for the left forearm flexors for this day.
8th step: Once finished, gently set the dumbbell back on the floor.