Dumbbell Wrist Curl (Over Bench).

Make every rep count.

1. 01

   Grab two dumbbells with an underhand (supinated) grip, then kneel facing a flat bench.

2. 02

   Place the backs of your forearms on the bench with your wrists hanging just past the edge. Keep your forearms planted and shoulders relaxed.

3. 03

   Start by letting the dumbbells roll down toward your fingertips as far as comfortable—only your wrists move.

4. 04

   Curl the weights back up by flexing at the wrists, bringing your knuckles toward you. Squeeze your forearms at the top.

5. 05

   Pause briefly, then lower slowly back to the stretched position with control.

6. 06

   Repeat for the target reps, keeping the motion smooth—no bouncing or using your elbows.