The wrist curl is a weight training exercise for developing the wrist flexor muscles of the forearm. It is therefore an isolation exercise. Ideally, it should be done in combination with the “reverse wrist curl” (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles.
Holding a dumbbell in each hand, sit down and rest your elbows and forearms on your thighs, with your palms facing the ceiling. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely. Wrists are in line with the forearms.
Inhale and slowly bend at the wrist so that the dumbbells to move toward the floor.
Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.