Wrist Curl

How to do Wrist Curl

1. 1 Sit on a bench and rest your forearm flat along the top with your palm facing up and wrist hanging just past the edge.
2. 2 Hold a dumbbell with a relaxed grip and let it roll down toward your fingertips at the bottom of the rep.
3. 3 Close your fingers and curl the dumbbell back up by flexing only at the wrist, keeping your forearm pinned to the bench.
4. 4 Squeeze hard at the top with your wrist fully flexed, holding the contraction for a brief count.
5. 5 Lower the dumbbell slowly over 2 to 3 seconds until your wrist is fully extended at the bottom again.
6. 6 Repeat for 12 to 20 reps, then switch arms and match the rep count on the other side.

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