wrist curl up


1. Kneel down in front of the bench and rest your forearms over the width of it.

2. Hold the dumbbells together or by isolating one arm at a time.

3. Hold the dumbbells with your palms facing upwards.

4. Using a slow and controlled movement curl your wrists and bring the dumbbells up.

5. Do not move your arms from the bench as they are supported by it and it isolates the muscle in the forearm.

6. Repeat the move and rotate the arm you are working if you are doing the move on arms individually.