Sit on a chair with your feet flat on the floor and support one forearm on your thigh with your hand unsupported.
Your wrist should be straight with the palm facing down.
Hold a dumbbell in your other hand.
When ready, move the weight over to the hand of your forearm resting on your thigh.
Keep your wrist straight while holding the weight for a moment.
Then, move the weight back to the other hand, and relax.
