SINGLE-ARM REVERSE DUMBBELL WRIST CURL
15 EACH SIDE
Sit on a bench with one forearm resting on it holding a dumbbell with palm facing down. Flex your wrist to curl the dumbbell up, pause and squeeze your forearm hard. Then extend your wrists all the way down, lowering the dumbbell as you feel a stretch in your forearm. Complete 15 reps, rest 30 seconds then repeat for with other arm.