Inner Wrist Curl

1. Sit on a bench or a chair with your feet flat on the floor.

2. Hold a dumbbell in each hand with your palms facing up.

3. Rest your forearms on your thighs or the bench with wrists just beyond your knees.

4. Start with your wrists in a neutral, straight position.

5. Curl the dumbbells upwards by flexing your wrists, moving only your hands.

6. Lift the weight as high as possible without moving your forearms.

7. Pause for a moment at the top of the movement.

8. Slowly lower the weights back to the starting position.

9. Repeat for the desired number of repetitions.

Remember to keep a controlled motion throughout the exercise, avoid using momentum, and ensure that you are only moving your wrists and not your arms to isolate the forearms effectively. Adjust the weight to maintain proper form and complete the full range of motion for each repetition.

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