1. Stand up straight with your feet shoulder-width apart.
2. Hold a dumbbell in one hand with a neutral grip (palm facing inwards).
3. Bend your elbow to 90 degrees, keeping your upper arm close to your body.
4. Without moving your upper arm, extend your elbow fully until your arm is straight. This is the elbow extension part of the exercise.
5. After extending your elbow, rotate your wrist so your palm faces up. This is supination.
6. Pause briefly, then rotate your wrist to turn your palm back inwards and down so that it faces the floor. This is pronation.
7. Without bending your elbow, repeat the supination and pronation movement for the desired number of repetitions.
8. Once you complete the set, switch arms and perform the same number of repetitions.
9. Maintain control of the dumbbell at all times, especially during the supination and pronation movements.
10. Remember to keep your movements slow and controlled, focusing on the muscles of your forearms.
If you're doing this exercise without any weight, the same movements would apply - you'd just focus on actively engaging your forearm muscles without the added resistance of a dumbbell.
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