Lying Prone Wrist Curl

Lie on your side on a flat bench. Take a dumbbell with your lower hand, put your upper hand on your belt or grab the edge of the bench behind your back. Bend the elbow of the arm holding the dumbbell so that it forms a 90-degree angle between the forearm and shoulder. Now lift part of your arm from shoulder to elbow so that it is perpendicular to your torso and your forearm is perpendicular to the floor. Hint: the part of the arm from shoulder to elbow should be parallel to the floor and also form a right angle with your torso. This will be your starting position. As you exhale, rotate your forearm outward, lifting the dumbbell forward, maintaining a right angle between your forearm and shoulder. Continue this outward movement until the forearm is parallel to the floor. Take a short break at the end of the movement. As you inhale, slowly return your arm to its original position. Complete the required number of repetitions. Attention: when performing this exercise, there is no need for large weights. Being overweight can cause wrist injury. Variations: You can also perform this exercise while standing.