Dumbbell Hammer Wrist Curl

How to do it

1. Sit at a bench and rest your forearm along it with your wrist and hand hanging just past the edge, holding a dumbbell with a neutral, thumb-up grip.
2. Let the dumbbell drop toward the floor so your wrist relaxes into its lowest position.
3. Press your forearm firmly into the bench and keep your elbow still to isolate the wrist joint.
4. Curl your wrist upward, driving your thumb toward the ceiling to work the forearm through the neutral grip while your biceps hold the elbow bend steady.
5. Exhale as you curl up and inhale as you lower the dumbbell back down slowly.
6. Keep the motion small and controlled at the wrist only; do not rock your forearm off the bench to gain extra height.

Muscles worked

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