1. Sit on a bench and rest your forearms on your thighs, palms facing down, holding a dumbbell or barbell.
2. Let your wrists hang over the edge of your thighs.
3. Slowly extend your wrists upward, lifting the weight.
4. Lower the weight back down in a controlled manner.
5. Repeat for 12–15 reps.
6. Complete 3-4 sets.
Tips:
- Keep your forearms stationary; only your wrists should move.
- Use a light weight to maintain control and proper form.
- Exhale as you lift the weight and inhale as you lower it.
- Avoid using momentum to lift the weight.