1. Sit on a flat bench with a dumbbell in each hand, palms facing each other (neutral grip).
2. Lean forward slightly so your forearms rest comfortably on your thighs, with your wrists just beyond your knees.
3. Allow your hands to hang off the edge of your knees, holding the dumbbells with a neutral grip.
4. Keep your arms stable and your palms facing each other throughout the movement.
5. Slowly curl your wrists upward, lifting the dumbbells towards you, while keeping the forearms firmly against your thighs.
6. Pause at the top for a moment, squeezing the wrist flexors.
7. Lower the weights back down to the starting position in a controlled manner, allowing your wrists to extend towards the floor, but avoid complete relaxation at the bottom.
8. Repeat the movement for the desired number of reps and sets, typically 8-15 reps for 2-4 sets.
9. Ensure you use a weight that allows you to perform the exercise with good form while feeling tension in the forearms.
Make sure to keep your movements controlled to avoid any undue stress on your wrist joints and to focus the tension on the forearm muscles.
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