1st step: For your right forearm extensors, place the dumbbell near the chair or stable object that is high enough so that when you sit on it, your legs, at the knee joint, will form approximately 90 degree angles. Now sit down on the chair or stable object.
2nd step: Now bend your upper body downward and slightly forward and pick up the dumbbell with your right hand and dangle the dumbbell over your knee as you rest the palm side of your forearm on your right thigh which should be about in line with your right shoulder. Your right palm should be facing downward to the floor as your wrist is bending downwards while holding the weight firmly in your hands. This is the starting position. This is the beginning of the repetition.
3rd step: From the starting position, breathe out as you flex your right forearm extensors by lifting the knuckle side of your hand with the weight in your hands 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 your right thigh. Now squeeze those muscles at this position for a moment. This is the positive movement of the repetition. This is the middle of the repetition.
4th step: Next, breathe in slowly as lower the weight back down to the starting position without letting your right forearm come off of your thigh. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 3 and 4 until you have reached the set number of repetitions required for the right forearm extensors for the day.
5th step: Once finished, bend slightly forward and downward and lower the weight back on the floor.
6th step: Next, for your left forearm extensors, place the dumbbell near the chair or stable object that is high enough so that when you sit on it, your legs, at the knee joint, will form approximately 90 degree angles. Now sit down on the chair or stable object.
7th step: Now bend your upper body downward and slightly forward and pick up the dumbbell with your left hand and dangle the dumbbell over your knee as you rest the palm side of your forearm on your left thigh which should be about in line with your left shoulder. Your left palm should be facing downward to the floor as your wrist is bending downwards while holding the weight firmly in your hands. This is the starting position. This is the beginning of the repetition.
8th step: From the starting position, breathe out as you flex your left forearm extensors by lifting the knuckle side of your hand with the weight in your hand away from the floor and upwards and towards you/ceiling/sky until you have curled your hand as far as naturally possible without lifting your left forearm off of your left thigh. Now squeeze those muscles at this position for a moment. This is the positive movement of the repetition. This is the middle of the repetition.
9th step: Next, breathe in slowly as 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 7 and 8 until you have reached the set number of repetitions required for left forearm extensors for the day.
10th step: Once finished, bend slightly forward and downward and lower the weight back on the floor.