Forge Iron Arms: Wrist Curls
You'll Need:A pair of dumbbells and an exercise bench.
Muscles Exercised:Wrist flexors
Starting PositionSit on a weight bench with your knees bent and your feet about shoulder-width apart. Hold a dumbbell in each hand and place your forearms on your thighs, palms up. For this musclemorphosis.com, let your wrists hang over your knees -- lean forward if you need to.
NOTES: Keep your arms down--let your wrists do the work.
Middle PositionBending at the wrists, lower the dumbbells.
NOTES: Keep a tight grip on the weights at all times. You're almost done -- pump, man, pump!
The FinishLower the dumbbells as far as possible, then raise them as high as you can.
NOTES: This is a good time to practice your facial expressions -- make it look like you're really straining!