Wrist Curl.

How to do it.

1. Step 01

   Sit on a bench with your forearms resting on your thighs, palms facing up.

2. Step 02

   Hold a dumbbell or barbell with an underhand grip, allowing your wrists to hang off your knees.

3. Step 03

   Slowly lower the weight by extending your wrists downwards.

4. Step 04

   Feel a stretch in your forearms at the bottom of the movement.

5. Step 05

   Curl the weight upwards by flexing your wrists as high as possible.

6. Step 06

   Squeeze your forearms at the top before slowly lowering again.

Pro cues.

• Use a light weight to ensure proper form and avoid wrist strain.

• Focus on isolating the wrist movement, keeping your forearms still.

• Perform both wrist curls (palms up) and reverse wrist curls (palms down) for balanced development.