1. Sit or stand while holding a dumbbell or weight plate in one hand.
2. Place your forearm on a flat surface like a bench or on your thigh with your palm facing down. Your wrist should be just beyond the edge of the surface.
3. Allow the dumbbell to roll out to the side of your little finger.
4. Engage your wrist adductor muscles to bring the weight back towards your body, moving only your wrist.
5. Slowly lower back to the starting position, controlling the movement throughout the exercise.
6. Complete the desired number of repetitions and sets, and then repeat with the other hand.
Ensure that you perform the exercise in a controlled manner to prevent injury. Adjust the weight according to your strength level so that you can maintain good form throughout the exercise. It's important to keep the forearm stationary, and not let it lift off the supporting surface, to isolate the wrist adductors effectively.
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