Palms Up Dumbbell Wrist Curl Over A Bench
To begin, grab your dumbbells and kneel down so your body is facing the bench.
With your palms facing up, begin curling your wrists upwards making sure your forearms never leave the bench. The only body parts that should be moving during this exercise are your wrists.
Lower your wrists back down so they're hanging over the edge of the bench. Be sure to inhale while performing this step.
Repeat the exercise the desired amount of repetitions.
The video below demonstrates how to do this exercise correctly: