Rest your forearm on a thigh or bench with the palm facing up and the hand hanging off the edge, holding a light dumbbell. Curl the wrist up as far as it will go, then lower slowly until the wrist is fully extended.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 10 to 15 slow reps per side, 2 to 3 times a week.
Forearm muscles are small, so the right weight is lighter than it looks and the lowering should stay slow. The inner elbow complains first when you rush the load: a mild working ache is acceptable, but sharp pain at the bony bump or symptoms worse the next day mean too much too soon.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.