Wrist Curl

1. 1

   Sit on a bench and rest your forearms on your thighs with palms facing up.

2. 2

   Let your wrists hang past your knees while holding the dumbbells.

3. 3

   Let the dumbbell roll down toward your fingers until you feel a stretch.

4. 4

   Roll it back by closing the fingers, then curl the wrist upward.

5. 5

   Hold for one second at the top, then lower under control.

• Lifting the forearms off the thighs to cheat the rep.

• Using a tiny range of motion so the forearms barely work.

• Loading so heavy the wrist joint feels tweaked.

• High reps (15-25) work best for forearms.

• Save it for the end of the session so your grip is not fried early.

No secondary muscle data yet.