Seated Neutral Grip Dumbbell Wrist Curl.

Make every rep count.

1. 01

   Sit on the end of a flat bench holding two dumbbells at your sides with a neutral grip (palms facing each other).

2. 02

   Brace your forearms (rest them on your thighs or keep your elbows tucked in) so the only joint moving is your wrists.

3. 03

   Let the dumbbells roll down toward your fingertips as far as comfortably possible—this is your start.

4. 04

   Without swinging your arms, curl your wrists up to bring the dumbbells toward your body.

5. 05

   Squeeze your forearms at the top for a brief pause.

6. 06

   Lower slowly back to the full stretch, keeping control the entire time.

7. 07

   Repeat for the prescribed reps.