Sit on an exercise bench holding a pair of dumbbells in the neutral or hammer grip. Keeping your upper arms straight, curl the weights up until your hands are in front of your shoulders.
Grab a barbell with an overhand, shoulder-width grip.
Kneel in front of a bench.
Place your forearms on the bench so that your palms are facing down and your hands are hanging off the bench.
Allow your wrists to bend forward from the weight the barbell.
Extend your wrists upward by raising the backs of your hands toward your body.
Reverse the movement to return to the starting position.