1 - Stand or sit upright next to a wall or doorframe with the working arm closest to it.
2 - Bend your elbow to 90 degrees and keep it tucked against your side, with your forearm pointing forward.
3 - Place the back of your hand or wrist against the wall while keeping your shoulder relaxed and down.
4 - Gently press the back of your hand outward into the wall as if trying to rotate your forearm away from your body, but do not allow any visible movement.
5 - Hold the contraction while breathing steadily and maintaining good posture.
6 - Relax, then repeat for the desired number of holds on each side.
