Dumbbell Bench Single-Arm Wrist Curl

Kneel beside a flat exercise bench and place one forearm across the pad with your wrist hanging off the edge, holding a dumbbell palm up.

Allow the weight to roll down toward your fingertips to fully stretch your forearm muscles.

Exhale and curl your wrist upward as high as possible, focusing entirely on contracting your forearm.

Inhale and slowly lower the dumbbell back to the starting position with complete control.