One-Arm Wrist Curls (Dumbbell)

1. Take hold of a dumbbell and sit on a bench.
   
   
2. Lean forward and place your forearm on your thigh so that your wrist and the weight extend out over your knee, with your palm and the inside of your forearm facing upward.
   
   
3. Bend forward, reach over with your free hand, and take hold of your elbow of the working arm to stabilize it.
   
   

• Bend your wrist and lower the weight as far as possible toward the floor, opening your fingers slightly to let the dumbbell roll down out of your palm.
  
  
• Close your fingers again and, keeping the effort in your wrist, rather than your biceps, curl the weight up high as you can.
  
  
• Repeat the movement until the desired number of repetitions is completed. Then repeat using your other wrist.
  
  

• Reverse Preacher Bench Barbell Curls
• Wrist Extensions (Olympic Bar)