1. Start Position Exhale as you slowly curl the dumbbells, by bending your wrists in towards your body. 
2. End Position (CURL) Continue to curl as high as possible, moving only your wrists, keeping your arms stationary. Hold for 1/2 a second, squeezing your forearms. 
3. Return to Start Inhale as you slowly reverse the movement to start position. 
4. End Position (EXTENSION) Exhale as you slowly extend your wrists upward, away from your body. As you extend concentrate on bending your wrists only. Extend as high as possible, moving only your wrists, keeping your arms stationary. Hold for 1/2 a second, squeezing your forearms. 
5. Return to Start Inhale as you slowly reverse the movement to start position. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Grip a dumbbell in each hand and position your arms at your sides. Palms face in.
• Stand with your feet shoulder width apart with your knees slightly bent.
• Keep your arms extended, but do not lock out your elbows.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Keep your hands at your sides. Do not lockout your elbows.
   • Keep the dumbbells parallel to the floor. Do not tilt the dumbbells.
   • Move by bending at your wrists only.

2. At start and end positions, do not lock out your elbows.