 3. Seated Wrist Curl Take hold of two dumbbells with your palms forward and your hands spaced shoulder-width apart. Sit on a chair and rest your forearms along your thighs so that your hands project 2 or 3 inches in front of the knees. Maintaining this position of the forearms, extend the wrists, lowering the dumbbells as far as possible. Then flex the wrists, raising the dumbbells by forearm strength only. Return to the original position and repeat. Reps 8 to 12. Note, only your hands should move in this exercise. Can also be done with barbell. And self-defense and fighting tips. Alright, so we see you in the next video.