1. Sit on a bench or chair with your feet flat on the floor.
2. Hold a dumbbell in one hand with your palm facing up. If using a barbell, both hands should be placed shoulder-width apart.
3. Rest your forearm on your thigh or a flat surface, such as a bench, with your wrist just beyond the knee or edge.
4. Let the dumbbell hang down with your wrist extended. This is the starting position.
5. Flex your wrist, raising the weight as high as possible while keeping your forearm in contact with your thigh.
6. Pause briefly at the top of the wrist curl.
7. Slowly lower the weight back to the starting position.
8. Perform the exercise for the desired number of repetitions, then switch hands if using a dumbbell.
Safety Tips: - Move only your wrist; the rest of your arm should remain still during the exercise. - Start with a light weight to avoid overstressing the wrist tendons. - If you experience any pain or discomfort, stop the exercise and consult a professional.
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