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A seated grip and forearm exercise where the dumbbell rolls down to your fingertips before curling it back into your palm.

Instructions:

• Sit on a bench with your forearm resting on your thigh, palm facing up, wrist just past your knee.

• Let the dumbbell roll down to your fingertips by opening your hand.

• Curl your fingers to bring the dumbbell back into your palm.

• Squeeze at the top before slowly lowering and rolling it back to the fingertips.

• Repeat for all reps before switching arms.

Common mistakes:

• Moving the forearm instead of isolating finger movement.

• Going too heavy and losing control of the roll.

• Skipping the full fingertip extension.

• Using momentum instead of slow, controlled motion.