This exercise develops the muscles of the forearms and strengthens the wrist joints.
Sit down on a bench.
Place the forearms between your thighs and take a barbell or the dumbbell with a palms-down grip.
Lower your arms.
As you exhale, bend your arms up towards yourself.
Pause for 1-2 seconds at the top.
As you inhale, slowly return to the starting position.
Always keep your elbows and forearms firmly against the bench.
Do not quickly jerk the bar or the dumbbell upwards.
You can perform the exercise in a standing position with your arms pressed against your thighs.