- Grab a dumbbell in each hand, arms straight down.
- Walk forward with a straight posture.
- Sit behind bench, drape arm over the bench.
- Lower wrist slowly to feel stretch in top of forearm.
- Extend wrist upward, contracting forearm extensors fully.
- Hold dumbbell with palm facing down and arm straight by your side.
- Curl dumbbell toward shoulder, leading with back of hand.
- Lower slowly to starting position, keeping wrist stable.
- Sit tall holding dumbbells at your sides with palms facing downward.
- Curl dumbbells toward your shoulders, keeping wrists stable and elbows tucked.
- Lower slowly to full extension, maintaining control throughout.
