- Sit on a flat bench, and lean forward.
- Grasp a dumbbell with an underhand grip (i.e. palm up) and rest your forearm on either the bench or your knee.
- Using your wrist alone (i.e. wrist motion alone), curl the weight upward, exhaling throughout the movement.
- Slowly lower the weight as low as is comfortable, inhaling throughout the movement.
- Repeat steps 3-4 for as many repetitions as are desired, and then repeat with your opposite arm.
Note that although the movement of this exercise is slight, the difficultly and burn can be substantial. Take care not to hyperextend the wrists. To help avoid hyperextension, keep some tension present at the bottom of the movement. In other words, do not let the wrists completely relax.
Although dumbbells can be used for this exercise, it is recommended that one first tries this exercise with a barbell because dumbbells are awkward and generally less effective. Advanced lifters may choose to use dumbbells if their wrists are already quite strong and/or they would like the ability to self-spot (if one performs this exercise a single arm at a time).
Proper stretching should be performed prior to performing this exercise.
Forearm exercises, in general, pose a high risk for wrist strains/sprains and other related problems. To help avoid problems of this sort be sure to practice strict form and use lighter weights at least until a strong comfort level is achieved. Forearms are like calves in that they can perform a rather high amount of repetitions and still acquire the desired result, whether it be overall strength or mass.