Kneel down and rest your forearms on the flat bench. One forearm will be holding a dumbbell palms up with your wrist just past the edge of the bench. Your other forearm should be positioned perpendicular to the weighted forearm. This is your starting position.
Lower the dumbbell down as far as you can. Then curl it back up with your wrist as far up as the natural range of motion and comfort allow you. Repeat entire movement for the desired or prescribed number of repetitions and then switch and do the same with your other forearm.
Perform this exercise in a smooth and fluid motion
Don't allow the dumbbell to jerk your wrist down as this may result in injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.
This exercise is great for building forearms. It's perfect for beginners especially as it eases your forearm muscles into getting stronger. You will notice that over time your wrists and forearms will become very strong and your grip strength will increase very fast. Having strong forearms helps you with all other exercises in that it allows you to have a very powerful grip on barbells, cable handles and dumbbells.
If you experience soreness for a few days after doing exercise, that is normal. For the first few times you do this movement you can expect to feel some soreness afterwards. As you continue doing this exercise, you will find out that your forearms will get strong and more resilient to the point where you will have to keep increasing the weight to keep them challenged.