Kneel down on your knees behind one flat bench and place your forearms on the bench, keep hands pointing forward and palms facing down, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on the bench. Contract your forearms to curl the dumbbells as high as possible, palms become to face forward, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Kneel down on your knees behind one flat bench and place your forearms on the bench, keep hands pointing forward and palms facing up, hold one dumbbell in each hand and lower them as far as possible. That is your starting position

Keep your forearms stationary on the bench. Contract your forearms to curl the dumbbells as high as possible, palms become to face you, hold the position for two seconds as you squeeze your forearms

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »