Instructions

1. 1

   Start out by placing two dumbbells on one side of a flat bench.

2. 2

   Kneel down on both of your knees so that your body is facing the flat bench.

3. 3

   Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.

4. 4

   Start out by curling your wrist upwards and exhaling.

5. 5

   Slowly lower your wrists back down to the starting position while inhaling.

6. 6

   Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

7. 7

   Repeat for the recommended amount of repetitions.