Sit down on a bench and place one forearm on your leg with your wrist past your knee. Grab the dumbbell with your palms down (reverse grip). You other arm can be holding your weighted forearm or you can place it across your mid-section - both positions are fine. This is your starting position.
Curl the dumbbell down with your wrist as far as you can. Then curl it back up as high as the natural range of motion in your wrist allows. Finally, repeat the 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 yet another all-time classic forearm exercise that will help your forearm get big and strong. You may want to start off with a lighter dumbbell until your grip gets stronger. After a while you will need to move on to a heavier weight to keep your forearms challenged.
Forearms get stronger fairly quickly. Thus, if you feel no burn or soreness after you do this exercise that means you need to increase the weight!