Choose a light barbell or a pair of dumbbells. Start with a manageable weight to ensure proper form.
Sit on a bench or chair with your feet flat on the floor, shoulder-width apart.
Hold the barbell or dumbbells with an overhand grip (palms facing down), hands shoulder-width apart.
Rest your forearms on your thighs, allowing your wrists to extend beyond your knees. Your palms should be facing down, and your wrists should be in a neutral position.

Begin by slowly lowering the weight by extending your wrists downward. This is the starting position.
Inhale as you lower the weight, feeling the stretch in your forearm muscles.
Once your wrists are fully extended, pause briefly.
Exhale and curl the weight upward by flexing your wrists. Focus on using your forearm muscles to lift the weight.
Continue to curl the weight until your wrists are fully flexed, then pause for a moment to maximize muscle contraction.
Slowly lower the weight back to the starting position, maintaining control throughout the movement.

Complete the desired number of repetitions, typically 10-15 for hypertrophy.
After finishing your set, carefully place the barbell or dumbbells on the floor or a rack.
Stand up slowly to avoid dizziness, especially if you have been sitting for an extended period.

Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain.
Focus on a slow and controlled movement to maximize muscle engagement.
Keep your elbows and forearms stationary; only your wrists should be moving.
Gradually increase the weight as you become more comfortable with the exercise to continue challenging your muscles.

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