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  • Sit in a comfortable position with your forearm resting on a table or bench, palm facing up.
  • Position your wrist so it is in a neutral position — not bent upwards or downwards.
  • Place a dumbbell into this hand while keeping the wrist steady.
  • Hold the dumbbell in place without allowing any movement at the wrist.
  • Keep your forearm relaxed against the table and maintain steady tension in the forearm muscles.
  • Remove the dumbbell before resting your hand back down.
  • Hold/maintain as prescribed by your physiotherapist.