Setup
Sit on a bench and rest your forearms on your thighs with wrists extended just beyond your knees, palms facing up. Hold a dumbbell in each hand and let your wrists drop down so your hands hang toward the floor.
How to do it
- Curl your wrists upward by flexing only at the wrist joint, bringing your knuckles toward your forearms.
- Squeeze your forearms hard at the top of the movement for a brief pause.
- Lower the weights slowly back down until your wrists are fully extended.
- Keep your forearms completely still against your thighs throughout the entire movement.
Watch out for
- ✗Lifting the forearms off the thighs or using momentum from the elbows instead of isolating the wrist joint.
- ✗Using too much weight and limiting the range of motion, especially missing full wrist extension at the bottom.
- ✗Rushing through reps without controlling the descent or pausing at peak contraction.