Step 1
Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face down. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral).
Step 2
Downward Phase: Inhale and slowly bend at the wrist so that the dumbbells move toward the floor. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.
Step 3
Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.