Flexion of wrists with dumbbells supported on a flat bench

Move the wrist or forearm without shifting the elbow or losing hand alignment. Control both directions, especially when resistance is used. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load forearms and hands and wrists without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.