Instructions

1. 1

   Sit on a flat bench with a dumbbell in your right hand.

2. 2

   Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

3. 3

   Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.

4. 4

   Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.

5. 5

   Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.

6. 6

   Perform for the recommended amount of repetitions, switch arms and repeat the movement.