- Lay on an incline bench.
- 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.
- Lay on an incline bench with your palms facing forward.
- Flex at the elbows until your forearms touch your biceps.
- When you hit the top of the movement, rotate your palms and then lower the dumbbells slowly.
- 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.
- Drape one arm over a bench while holding a dumbbell. Point your palm toward the ceiling.
- Extend and curl your wrist against resistance.
