HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge and your elbow straight. Begin this exercise with a dumbbell in your fist with your palm facing down and your knuckle pointed up towards the ceiling. Hold the position for the time prescribed.
FEEL: You should feel the muscles on top of your wrist and forearm working with this exercise.
COMPENSATION: Do not let your wrist move, if there is pain or discomfort allow your knuckle to move closer to the floor and hold.