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Main muscles used:
forearm flexors
Hold a dumbbell in your right hand. Sit on the edge of a bench or chair with your feet roughly shoulder width apart.

Bend forward slightly at the hips and rest your right forearm on your right thigh, with your palm facing up and hand hanging over your knee.

Slowly bend your wrist toward your forearm to raise the dumbbell.

Slowly lower the dumbbell back to the starting position.

Repeat for desired amount of reps on your right forearm then repeat same amount of reps for left forearm.
• Do not lift your forearm off your thigh.
• Do not twist your forearm to the left or right. Curl the dumbbell straight up.
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