Sit down on a bench and place one forearm on your leg with your wrist past your knee. With your other hand you can hold on to your weighted forearm for better stability if you wish. You will grab the dumbbell with your palm up. This is your starting position.
Curl the dumbbell down as far as you comfortably can. Then curl it back up as high as your wrist's natural range of motion will allow. 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 too fast 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 is an exercise that is great for building forearm muscles. It's good for both beginners and advanced lifters. You may feel some soreness in your forearms after you perform this movement but that's normal. Your forearms will get stronger fairly quickly and you will need to up the weights to keep them constantly challenged.
Another benefit to this exercise is that it will strengthen your grip. Gripping strength is especially important for anyone lifting weights because most lifting involves gripping barbells, cable handles and dumbbells.