1 - Sit on a bench or chair with your back straight and your feet flat on the floor. Hold a dumbbell in one hand with your palm facing up, and rest your forearm on your thigh or a bench, allowing your wrist to extend beyond your knee or the bench edge.
2 - Your forearm should be parallel to the ground, and your hand should hang over the edge of your knee or the bench. Your wrist should be in a neutral position, neither flexed nor extended.
3 - Begin the exercise by slowly curling your wrist upward, lifting the dumbbell by flexing your wrist. Keep your forearm firmly pressed against your thigh or the bench.
4 - Lift the dumbbell as high as you comfortably can, feeling the contraction in your forearm muscles. Your palm should be facing up throughout the movement.
5 - Lower the dumbbell back down to the starting position, allowing your wrist to extend slightly beyond neutral.
6 - Perform the desired number of repetitions with one hand before switching to the other.
