Set up a bench about a foot in front of the cable apparatus. Sit down and place your elbows and forearms on your mid-thigh area making sure that your wrists have enough clearance away from your knees. Grab the short bar with your palms up at shoulder-width apart. This is your starting position.
Curl the weight up as far as the natural range of motion in your wrists allows. Then, lower/curl back down as deep down as you comfortably can. 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 too fast 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 exercise is a classic exercise for the forearms. It is both effective and easy to execute. The key to doing this exercise right is getting comfortable with the positioning of your forearms and elbows on your legs. You may need to spend a few moments adjusting and re-adjusting until you get into a stable and comfortable position.
When you perform this movement make sure that your forearms are not moving. It's important to keep them as stationary as possible.