Standing Forearm Wrist Curls with Dumbbell

• Stand upright with your feet hip-width apart. Keep your core engaged.

• Hold a dumbbell in each hand with an underhand grip, palms facing towards your body. Arms should be extended by your sides.

• Initiate the curl by flexing your wrists upwards as far as you can and maintaining a little distance between your arms and your body.

• Squeeze your forearms at the top, then slowly lower the dumbbells back down, extending your wrists fully.

• Maintain tension in your forearms throughout. Do not release the dumbbells completely at the bottom.

• Complete your reps, then bring your arms in front of your body and turn your palms facing backwards. Keep them close to your body and curl your wrist to the front to work the opposite forearm direction.

• Keep your elbows locked in place. Only move from the wrist joint.

• Allow forearms to rest briefly between sets.

• Maintain an upright posture. Do not shrug or hunch shoulders up.

• Standing wrist curls isolate forearms well. Go slow with proper form.