Exercise
WRIST CURL - FLEXION
Stand
Squat
Form cues
Kneel and rest forearms on the bench with palms facing up (supinated)
Let the dumbbells hang freely off the edge of the pad
Curl your wrists upward as high as possible — squeeze the forearm flexors
Lower slowly back to the start — the eccentric matters
Keep your forearms flat; only your wrists move
Instructions
Step-by-step technique
Hold two dumbbells and kneel beside a bench.
Rest your forearms on the bench with approximately a 90-degree bend at the elbows.
Supinate your forearms so your palms face upward, with the tops of your forearms resting on the bench.
Let the dumbbells hang freely off the edge of the pad.
Curl your wrists upward as high as possible — squeeze the forearm flexor muscles.
Pause at the top.
Lower the dumbbells slowly back to the starting position.
Repeat for the desired number of reps.