Bending the wrist while sitting on a bench with a supinated grip

Sit on the bench. Take a dumbbell in your right hand. Feet slightly wider than shoulder width. Tilt your torso forward and rest your right forearm on the top of your thigh as shown. The palm is turned up. Hint: the wrist should be on the knee. This will be your starting position. On an inhale, lower the dumbbell as low as possible. As you exhale, raise the dumbbell as high as possible, tensing the muscles of the forearm. Hold this position for a few seconds before returning to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Perform the required number of repetitions, change hands and repeat the exercise. Variations: You can do this exercise with both hands at the same time, or use a barbell instead of dumbbells.