Kneel or sit in front of a flat bench. Rest your forearms flat on the bench, allowing the hands to hang over the edge while holding dumbbells with a neutral grip (palms facing each other).

1. Slowly lower the dumbbells by flexing your wrists, allowing them to stretch fully downward.
2. Maintain control as you pause briefly at the bottom of the stretch.
3. Curl the dumbbells back up toward the ceiling by powerfully extending your wrists.
4. Squeeze the forearms tightly at the peak contraction before beginning the next repetition.