Dumbbell Wrist Rotation

Kneel beside an exercise bench and place your forearms flat across the top with your wrists hanging off the edge, holding a dumbbell in each hand vertically.

Keep your forearms firmly pressed against the pad and rotate your wrists inward to lower the top ends of the dumbbells toward the floor.

Slowly rotate your wrists outward in the opposite direction, bringing the dumbbells back up and past the vertical starting point as far as comfortable.

Pause briefly at the top of the rotation, feeling the muscles along your forearms contract.

Lower the weights back down in a controlled manner to complete the repetition.