Flexion of the wrists on the bench with dumbbells palms up

Flexion of the wrists on the bench with dumbbells with palms up and technique exercises:

1. Place two dumbbells on one side of the horizontal bench.
2. Kneel and face the bench with the other hand.
3. Take the dumbbells using spinaroonie grip (palms facing up) and lift them up, resting his forearms in the bench as shown in the figure. The wrist should be below the bench.
4. On the exhale raise your wrists up.
5. On the inhale slowly lower the wrist down to starting position.
6. The forearm should remain stationary, movement is only performed by the wrists.
7. Complete the required number of repetitions.

Variations:

1. You can do the exercise in a sitting position, using hips as a support for the forearms. Wrists are ahead of the knees and perform the movement described in exercise.
2. Instead of dumbbells you can use a rod.