1st step: For your right forearm extensors, place the dumbbell on one side of the bench, and then go to the other side and sit down on your knees close to the bench facing the dumbbell that are on the other side of the bench. Firmly grab the dumbbell with your right hand and lift it up to the bench so that it is placed on the opposite side of the bench so that your palm side of your right forearm is on the bench as you dangle the dumbbell, in hand, over the bench, while firmly holding the weight in your hand. Your right palm should be facing downward to the floor, as your right wrist is bending downward over the opposite side of the bench. Your forearm should also be about in line with your shoulder. This is the starting position. This is the beginning of the repetition for the right forearm extensors.
2nd step: From the starting position, breathe out as you flex your right forearm extensor by lifting the weight with the muscles of the knuckle side of your hand, with the weight firmly held in your hand, away from the floor and upwards and towards you until you have curled your hand as far as naturally possible without lifting your right forearm off of the bench. Don't forget to breathe out while doing this. Now squeeze your muscles at this position for a moment. 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 the bench. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 2 and 3 as needed to complete the required repetitions for this exercise for your right forearm extensors for the day.
4th step: Once finished, gently set the dumbbell down back on the floor.
5th step: Next, for your left forearm extensors, place the dumbbell on one side of the bench, and then go to the other side and sit down on your knees close to the bench facing the dumbbell that are on the other side of the bench. Firmly grab the dumbbell with your left hand and lift it up to the bench so that it is placed on the opposite side of the bench so that your palm side of your left forearm is on the bench as you dangle the dumbbell, in hand, over the bench, while firmly holding the weight in your hand. Your left palm should be facing downward to the floor, as your right wrist is bending downward over the opposite side of the bench. Your forearm should also be about in line you’re your shoulder. 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 extensor by lifting the weight with the muscles of the knuckle side of your hand, with the weight firmly held in your hand, away from the floor and upwards and towards you until you have curled your hand as far as naturally possible without lifting your left forearm off of the bench. Don't forget to breathe out while doing this. Now squeeze your muscles at this position for a moment. 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 the bench. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 6 and 7 as needed to complete the required repetitions for this exercise for your left forearm extensors for the day.
8th step: Once finished, gently set the dumbbell down back on the floor.