flexion of the wrist while sitting on the bench spinaround grip

Flexion of the wrist while sitting on the bench spinaround grip — technique exercises:

1. Sit on a bench. Take in your right hand a dumbbell.
2. Feet slightly wider than shoulder width.
3. Apply torso forward and rest your forearm right hand in the upper thigh as shown in the figure. The palm facing up. Tip: the wrist should be at the knee. This will be your initial position.
4. On the inhale, lower the dumbbells as low as possible.
5. On the exhale, lift the dumbbell as high as possible, Contracting the muscles of the forearm. Hold this position for a few seconds before returning to starting position. The forearm should remain stationary, movement is only performed by the wrists.
6. Perform the required amount of repetitions, change hand and repeat the exercise.

Variations: you can perform this exercise with both hands simultaneously or to use a barbell instead of dumbbells.