wrist
curl down

1. Kneel down in front of the bench or a chair and rest your right forearm over the width of it.

2. Fold your left arm in front of you for added support as seen in the picture.

3. Hold the dumbbell with your palms facing downwards.

4. Using a slow and controlled movement curl your wrists and bring the dumbbells up till you feel the pull in the forearm.

5. Do not move your arms from the bench as they are supported by it and it isolates the muscle in the forearm.

6. Repeat the move and rotate the arm you are working if you are doing the move on arms individually.