Palms-Down Dumbbell Wrist Curl Over A Bench

Exhale as you pull the weight toward your body, inhale as you extend back to the start.

• •Master proper form before increasing weight
• •Focus on slow, controlled movements — don't chase speed
• •Start with 2-3 sets of 10-12 reps to build a solid foundation
• •Record yourself to check your form

• Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
• Implement progressive overload by tracking every session and adding small increments
• Breathe deliberately — exhale during the hardest part of the movement