Dumbbell Seated Single-Arm Neutral Wrist Curl

1. Sit on a flat bench with your feet firmly placed on the ground.

2. Hold a dumbbell in one hand with a neutral grip (palm facing inwards towards your body).

3. Lean forward slightly, placing the elbow of the arm holding the dumbbell on the inside of the same leg, just above the knee. This will help stabilize your arm.

4. Allow your wrist to be in a relaxed, extended position so that the dumbbell is just above the floor. This is your starting position.

5. Curl the dumbbell upwards by flexing at the wrist while keeping your forearm and elbow still.

6. Continue the movement until you reach a full wrist curl, contracting your forearm muscles.

7. Slowly lower the dumbbell back to the starting position, allowing your wrist to extend again.

8. Repeat the movement for the desired number of repetitions.

9. Once completed on one side, switch to the other arm and perform the same number of repetitions.

Safety Tips:

- Perform this exercise in a controlled manner to avoid any sudden movements that could strain the wrist.

- Ensure that the movement is isolated to the wrist, avoiding any movement in the elbow or shoulder.

- Begin with a lightweight to ensure proper form and gradually increase as you build strength.

- If you experience any pain during the exercise, stop and consult with a fitness professional.

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