Select the appropriate weight of the dumbbell. Sit on a chair next to a table at your chest high. Grab the dumbbell and place your right forearm on the table, letting your hand hang outside the table. Your palm should point towards the floor.
Fully extend your wrist making sure you don't move any other part of your body. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.