Bending the wrists while sitting on a bench with dumbbells palms down

Place two dumbbells on one side of a horizontal bench. Sit on a bench. Legs shoulder width apart. Grab the dumbbells using a pronated grip (palms facing down) and lift them up, resting your forearms on your upper thighs as shown. The wrists should be in front of the knees. As you exhale, lift your wrists up. As you inhale, slowly lower your wrists down to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Complete the required number of repetitions. Variations: You can perform the exercise using a barbell instead of dumbbells. You can also perform the exercise alternately with each hand.