This is a free weight exercise that works the forearms.

1. Start this exercise standing with your feet shoulder width a part, dumbbells gripped in both hands, resting on your thighs in front of your body.

   

2. Slowly exhale and raise both arms up in front of you, bending at the elbows, palms facing downward. Hold for 2-3 seconds.

   

3. Inhale and lower to start position for one full rep.

   

4. Start this exercise off with minimal reps and smaller weights, and increase as you progress.