Sit down on a bench about a foot away from the cable apparatus. Lean forward and place your elbows on top of your knees. Grab the straight short bar with your palms down (reverse grip) at shoulder width apart. This is your starting position.
Curl the weight up with your wrists as far up as the natural range of motion in your wrists allows. Then curl back down as far as you can. Your forearms need to be completely fixed and stationary throughout this entire movement. Finally, repeat this entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the weight to jerk your forearms down as this may result in injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is an ideal exercise for beginners because it's low impact on the wrist joints. Thus, doing this exercise will allow enough time for your wrists and forearms to ease into getting used to the stress placed on them. After a while, you can move on to more advanced forearm exercises that involve the use of dumbbells (see complete Forearm Exercises page).
Your gripping strength will also get better as well. Gripping power is important for anyone that does weightlifting as most lifting involves gripping barbells, cable handles and dumbbells.