- Bring one arm in front of you palm facing up, elbow straight and shoulder relaxed.
- With your other hand hold onto the palm and force it into passive extension.
- This will stretch your wrist flexors.
- Sit on bench, forearm resting on thigh, palm facing up holding dumbbell.
- Lower wrist to stretch forearm, keeping forearm flat on thigh.
- Curl wrist upward, squeezing forearm flexors at the top.
- Lay on an incline bench.
- Grab a dumbbell with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your bicep touches your forearm. Try not to let your elbow flair outward.
- 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.
