Rest your forearm on your thigh, or on the edge of the bench, with your hand hanging over the edge.
Slowly lower the dumbbell as far as you can, allowing your wrist to fully extend.
Then, curl the weight upwards towards the ceiling as high as you can, flexing your wrist.
Slowly lower the dumbbell back to the starting position and repeat for the desired number of repetitions.
Pro Tip
Controlled Movement: Avoid quick, jerky movements. Instead, perform the exercise slowly and with control. This will help you engage the correct muscles and avoid injury. Appropriate Weight: Don't use a weight that's too heavy. This can lead to improper form and potential wrist strain. Start with a light weight and gradually increase as your strength improves. Full Range of Motion: Make sure to use the full range of motion. Lower the weight as far as comfortably possible, then curl it up as high as you can. This ensures that all parts of the forearm muscles are being worked. Don't Overdo It: It's important not to overwork your wrists. If you start to feel pain, stop the