HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your wrist in a flexed position with your palm facing up, and your hand unsupported at the edge of the surface. While maintaining your wrist position, hold a dumbbell or use your other hand to apply an external resistance.
FEEL: You should feel the muscles in your forearm working to help with gripping the dumbbell if you’re using one. You may feel tension on the inside of your elbow as well.
COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface.