Low Pulldown Wrist Curls while seated on a bench

Place a flat bench against a lower pulley cable that has a regular or EZ handle attached to it. Grab the handle with both hands in a wide grip, palms facing up. Sit on a bench with your feet shoulder-width apart. Lean your torso forward and rest your forearms on the top of your thigh as shown. Hint: Wrists should be on knees. This will be your starting position. While inhaling, lower the handle as low as possible. As you exhale, raise the handle as high as possible, tensing the muscles of the forearm. Hold this position for a few seconds before returning to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Complete the required number of repetitions. Variations: You can also do this exercise with each arm alternately, or using free weights (barbell or dumbbells) with both hands at the same time, or with each arm in turn.