Place your forearms on your thighs with your wrists and the dumbbells hanging over the edge of your knees.
Slowly lower the dumbbells as far as you can, bending at the wrists, until your hands are fully extended.
Curl the dumbbells back up towards your forearms by flexing your wrists, keeping the rest of your arm stationary.
Repeat this movement for the desired number of repetitions, ensuring to maintain control of the dumbbells throughout the entire movement.
Pro Tip
Proper Grip: Hold the dumbbell with your palm facing upward and your wrist resting on your knee. The dumbbell should be held securely but not so tight that it restricts blood flow. Avoid holding the dumbbell too loosely as it can slip and cause injury. Controlled Movement: Curl the dumbbell up towards your forearm, keeping the movement slow and controlled. Avoid jerky or fast movements as they can cause injury and won't effectively work the muscles. Full Range of Motion: Ensure you're extending your wrist fully at the bottom of the movement and curling it fully at the top. Avoid half reps as they won't fully engage the muscles. Appropriate Weight: Start with a lighter weight and gradually increase as your strength improves