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Dumbbell Wrist Curl
- 1 - Sit on a flat bench and hold a dumbbell in one hand (or both hands) with an underhand grip (palms facing upward).
- 2 - Rest your forearm(s) on your thighs or the edge of the bench so that your wrists hang just beyond your knees.
- 3 - Allow the dumbbell(s) to roll down to your fingertips, fully extending and opening your hand slightly to maximize the range of motion.
- 4 - Curl your wrist(s) upward by flexing your forearm muscles, raising the dumbbell(s) as high as possible.
- 5 - Hold the contracted position for a brief moment, squeezing the forearm muscles.
- 6 - Slowly lower the dumbbell(s) back to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions before switching arms if performing unilaterally.
