① Forearm Supported, Palm Up

• · Rest the forearm on a table, hand off the edge, palm up
• · Hold a light weight in your hand

② Curl Up (use the other hand)

• · Use the OTHER hand to help curl the weight up
• · The lifting part should feel easy

③ Lower Slowly — 4 seconds

• · Now lower the weight SLOWLY — count 4 seconds
• · The slow lowering is the medicine
• · Forearm stays glued to the table