How to perform it

1. 1

   Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.

2. 2

   Allow your wrists to hang over the edge of the bench.

3. 3

   Slowly curl your wrists upward, squeezing your forearms at the top of the movement.

4. 4

   Pause for a moment, then slowly lower your wrists back down to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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