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  • Dumbbell Wrist Extension

    Grab two dumbbells with an overhand grip and lay your forearms across your knees.
    Let your wrists flex fully, then extend your wrists.

  • Dumbbell Wrist Curl

    Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
    Slowly curl your wrist upwards in a semicircular motion.
    Return to starting position and repeat.

  • Dumbbell Row Unilateral

    Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
    Try to get your torso to parallel with the ground. That will extend your range of motion.
    Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.

  • Dumbbell Reverse Curl

    Grab the dumbbells 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 biceps touch your forearms. Try not to let your elbows flair outward.
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