Set up on a flat bench by kneeling down and placing both of your forearms on top of the bench with your wrists just slightly past the edge of the bench. With your palms up grab the short barbell no more than shoulder-width apart. This is your starting position.
Lower the bar down with your wrists as far as you can comfortably go. Once at the bottom, curl your wrists back up as high as you can. Repeat this movement for the prescribed or desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't attempt to curl the barbell up with jerking motions as this may result in injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a classic exercise for forearms. It's great for beginners as well as more advanced lifters. We would like to point out that if you are a beginner you should begin with a lighter barbell for the first few weeks. If you go heavy right away you will feel soreness in your forearms and tendons for weeks.
Another variation on the exercise is to do it while sitting on the bench and simply placing your forearms on top of your quads with your wrists hanging past your knees. This is an alternative if you have tender knees and don't want to be kneeling down (although you can always place a folded yoga mat under your knees).