Steps :

1.) Start off sitting on the edge of a flat bench with a weighted barbell in your hands, arms rested on your legs and weights hanging off of your knees.

2.) Slowly let your wrists lower down below your knees as this will be your starting position.

3.) Using only your wrists, raise the barbell up while squeezing your forearms until you feel a stretch.

4.) Hold for a count and then return back to the starting position.

5.) Repeat for as many reps and sets as desired.

Notes :

1.) It is important that you keep your arms and legs still throughout the exercise.

2.) With this exercise you are isolating the forearms which should be the only muscle felt while performing this workout