Dumbbell Wrist Curl
Sets: 4, Reps: Hold for 20 Seconds, Rest: 60 Seconds
Grab a pair of dumbbells and sit on a bench, resting your forearms on your knees with your palms facing up. Allow the weights to roll down to your fingertips, pulling your palms backward (A). Close your hands and curl the weights up using only your wrists (B). Reverse the motion to return to the starting position. That’s one rep.