Instructions:

1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
2. Allow your wrists to hang over the edge of the bench.
3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4. Pause for a moment, then slowly lower your wrists back down to the starting position.
5. Repeat for the desired number of repetitions.