Dumbbell Wrist Curl (Pronated)

How to do it

1. Sit on a bench and rest your forearms along your thighs with your wrists hanging just past your knees, holding a dumbbell in each hand with a pronated, palms-down grip.
2. Let your wrists drop so the dumbbells lower toward the floor at the bottom of the movement.
3. Press your forearms into your thighs and keep your elbows bent and still to isolate the wrist joint.
4. Extend your wrists upward, lifting the backs of your hands toward the ceiling to work the forearms while your biceps hold the elbow bend steady.
5. Exhale as you lift and inhale as you lower the dumbbells back down slowly.
6. Keep your forearms glued to your thighs the entire set; lifting them off turns the exercise into a small curl instead of a wrist isolation move.

Muscles worked

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