Sit on a bench with a dumbbell in each hand, palms facing up.- Rest your forearms on your thighs, allowing your wrists to hang over the edge.
- Curl the dumbbells upwards by flexing your wrists.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Sit on a bench with a dumbbell in each hand, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang over the edge.
- Curl the dumbbells upwards by extending your wrists.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Kneel on one knee, place the other foot on the ground, and rest your elbow on your thigh while holding a dumbbell with your palm facing
- Keep your forearm parallel to the ground, back straight, and core engaged.
- Lower the dumbbell by extending your wrist downward, allowing it to roll towards your fingers.
- Curl the dumbbell back up, flexing your wrist towards your forearm, and squeeze at the top before lowering again.
- Repeat for the desired reps, then switch arms.
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Curl the barbell towards your chest, keeping your elbows close to your sides.
- Slowly lower the barbell back to the starting position.
- Maintain control of the barbell throughout the movement.
- Repeat for the desired number of reps.
- Attach a straight bar to a low pulley on a cable machine.
- Stand facing the machine and grab the bar with an overhand grip.
- Curl the bar towards your chest, keeping your elbows close to your sides.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps.
- Attach a handle to a low pulley on a cable machine.
- Sit on a bench and rest your forearm on your thigh, palm facing down.
- Curl the handle upwards by extending your wrist.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Attach a handle to a low pulley on a cable machine.
- Sit on a bench and rest your forearm on your thigh, palm facing up.
- Curl the handle upwards by flexing your wrist.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of reps before switching arms.