Palms-Up Wrist Curl
Sit on one end of a bench and hold a dumbbell in each hand, wrist against your knees, palms up.
Lift the dumbbells lifting only your hands and slowly lower them back down after a short pause.
Keep your arms still long.
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One-Arm Palm-Up Wrist Curl
Sit on one end of a bench and hold a dumbbell with one hand, wrist against your knee, palm up.
Lifting a dumbbell in one hand and rising slowly lower back down after a short pause.
Alternate hands after a set.
Keep your arms still long.
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Palms-Down Wrist Curl
Sit on one end of a bench and hold a dumbbell in each hand, wrist against your knees, palms down.
Lift the dumbbells lifting only your hands and slowly lower them back down after a short pause.
Keep your arms still long.
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One-Arm Palm-Down Wrist Curl
Sit on one end of a bench and hold a dumbbell with one hand, wrist against your knee, palm down.
Lifting a dumbbell in one hand and rising slowly lower back down after a short pause.
Alternate hands after a set.
Keep your arms still long.
