1. Stand up straight holding a dumbbell in each hand with your palms facing towards your body.
2. Position your hands so that they are behind your back, with the dumbbells resting against the back of your thighs.
3. Make sure your feet are shoulder-width apart and knees are slightly bent.
4. Curl your fingers to lift the dumbbells by flexing at your wrist joints, moving only your hands and keeping your forearms still.
5. Raise the dumbbells as high as you can by curling your fingers toward your wrists.
6. Hold the peak contraction for a moment and then slowly release your fingers, returning the weights back to the starting position.
7. Perform the desired number of repetitions.
Make sure you maintain good posture throughout the exercise, and avoid using momentum to lift the weights. The focus should be on controlled movements to effectively target the forearm muscles.
---
