Rest your forearm on your thigh, letting the dumbbell hang over the edge of your knee.
Slowly raise the dumbbell as high as possible, bending at the wrist and keeping the rest of your arm still.
Pause at the top of the movement for a moment, then slowly lower the weight back down to the starting position.
Repeat the exercise for your desired number of repetitions before switching to the other arm.
Pro Tip
**Controlled Movement**: The key to this exercise is slow, controlled movement. Avoid the common mistake of using momentum to swing the dumbbell up and down. Instead, use your wrist muscles to curl the dumbbell as high as you can, then slowly lower it back down. **Correct Grip**: Hold the dumbbell with an overhand grip (palm facing down), and make sure your grip is firm but not overly tight. A common mistake is holding the dumbbell too loosely, which can lead to loss of control and potential injury. **Avoid Overloading**: Don't use a weight that's too heavy. This is a common mistake that can