1st step: For your right forearm flexors, place the dumbbell near the chair or stable object that is high enough so that when you sit down on it, your legs, at the knee joints, will form approximately 90 degree angles. Now sit down on the chair or stable object.
2nd step: Now bend your upper body slightly downward and forward to pick up the dumbbell with right hand. Then lift it up to and place it on your right thigh so that the then knuckle side of your right forearm is resting on your right thigh with the dumbbell and your wrist dangling over your right knee about in line with your shoulder. Your right palm should be facing upward at the ceiling as your wrist is bending downwards while holding the weight firmly in your hand. 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 flexors by lifting the palm side of your hand upward and toward you until you have curled your hand as far as naturally possible without lifting your right forearm off of your right thigh. Squeeze your right forearm flexors muscles at this position. This is the positive movement of the repetition. This is the middle of the repetition.
4th step: Next, breathe in as you slowly lower the weight back down to the starting position without letting your 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 completed the number of repetitions for the exercise for the right forearm flexors 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 flexors, place the dumbbell near the chair or stable object that is high enough so that when you sit down on it, your legs, at the knee joints, will form approximately 90 degree angles. Now sit down on the chair or stable object.
7th step: Now bend your upper body slightly downward and forward to pick up the dumbbell with left hand. Then lift it up to and place it on your left thigh so that the then knuckle side of your left forearm is resting on your left thigh with the dumbbell and your wrist dangling over your left knee about in line with your shoulder. Your left palm should be facing upward at the ceiling as your wrist is bending downwards while holding the weight firmly in your hand. 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 flexors by lifting the palm side of your hand upward and toward you until you have curled your hand as far as naturally possible without lifting your left forearm off of your left thigh. Squeeze your left forearm flexors muscles at this position. This is the positive movement of the repetition. This is the middle of the repetition.
9th step: Next, breathe in as you slowly lower the weight back down to the starting position without letting your forearm come off of your thigh. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 8 and 9 until you have completed the number of repetitions for the exercise for the right forearm flexors for the day.
10th step: Once finished, bend slightly forward and downward and lower the weight back on the floor.