Wrist Curls

Sit upright on a bench or a chair with armrests to the side of your table.

Keep your legs shoulder-width apart and your feet flat on the ground.

Rest your forearm on the table.

Grab a dumbbell weighing 0.5 to 1 kilogram in your hand.

Hang your hand and affected wrist over the table's edge so the back of your hand faces the floor.

Take a deep breath and as you breathe out, gently raise the weight up towards you bending the wrist.

Then, breathe in and slowly lower the weight down as far down as possible over the table's edge while keeping your forearm on the table and your palm facing up.

Return to the starting position.

Aim for 8 to 12 reps at least twice daily.

Switch arms and repeat the entire steps with your palm facing up.

Finally, repeat the same steps with your hand facing toward the floor. Switch arms.