Seated Single-Arm Weighted Wrist Curl

Sit upright on a flat exercise bench with your feet firmly planted on the floor.

Hold a weight plate securely in one hand and rest your forearm flat against your thigh, allowing your wrist to hang just past your knee with your palm facing upward.

Inhale as you slowly let your wrist extend downward, lowering the weight plate as far as comfortable to achieve a deep stretch.

Exhale as you curl your wrist upward, lifting the weight plate as high as possible while keeping your forearm stationary against your leg.

Hold the contraction briefly at the top, then slowly lower the weight back down to the starting position in a controlled manner.