Setup
Sit on a bench with your forearms resting on your thighs, palms facing down. Hold a dumbbell in each hand with your wrists extended just beyond your knees, letting the weights hang toward the floor.
How to do it
- Curl your wrists upward by raising the backs of your hands toward your forearms.
- Squeeze your forearms at the top of the movement for one second.
- Lower the dumbbells slowly under control until your wrists are fully extended.
- Keep your forearms flat and motionless against your thighs throughout the movement.
- Use only your wrists to move the weight, not your elbows or shoulders.
Watch out for
- ✗Lifting the elbows or forearms off the thighs, which reduces forearm isolation.
- ✗Using momentum or swinging the weights instead of controlled wrist movement.
- ✗Rushing through the lowering phase instead of maintaining tension throughout the full range.