Dumbbell Reverse Wrist Curl

1. Set Up: Sit on a flat bench holding a dumbbell in each hand with your palms facing down (pronated grip).

2. Start Position: Lean forward and rest your forearms on your thighs, ensuring your wrists are just beyond the knees.

3. Curling: Allow your hands to open slightly, and the dumbbells to roll to the tips of your fingers.

4. Lifting: Curl the dumbbells upwards by extending your wrists and squeezing your forearm muscles at the top of the movement.

5. Hold & Lower: Hold the contraction briefly before slowly lowering the dumbbells back to the starting position.

6. Complete Reps: Perform the desired number of repetitions and sets.

Tips: Ensure your arms remain stationary throughout the exercise and only your wrists are moving. Start with a light weight to avoid injury and focus on form, as the wrist joints are delicate. Keep your movements controlled — avoid using momentum to curl the weights.

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