| Grasp a dumbbell with one hand. Sit on the edge of a bench. Place your feet flat on the floor and slightly wider than shoulder width apart. Lean forward slightly and place your forearm (of the arm holding the dumbbell) flat against your thigh (rest your opposite arm on the other leg). Your hand and wrist should hang off of your leg, in front of your knee. Rotate your palm so that it is facing down toward the floor. Keeping your forearm flat against your thigh, extend your wrist, raising the dumbbell up toward the ceiling. Breath out during this phase of the exercise. Extend your wrist as for as possible. Now, in a controlled fashion, lower the dumbbell down toward the floor until you return to the starting position. Breath in during this phase of the exercise. |
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