Instructions:

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.