Lie sideway on one flat bench, press your right upper arm between your torso and bench, hold one side-chip dumbbell in right hand with chip close to your thumb, bend right elbow to maintain a 90 degree between your right upper arm and forearm, so keep right upper arm parallel to the bench on the bench and right forearm parallel to the bench in the air, keep right palm facing up and horizontal. Lower the chip as far as possible. That is your starting position

Keep your right forearm stationary between your torso and bench. Rotate your right forearm to curl the dumbbell-chip as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »

Lie sideway on one flat bench, press your right upper arm between your torso and bench, hold one side-chip dumbbell in right hand with chip close to your little finger, bend right elbow to maintain a 90 degree between your right upper arm and forearm, so keep right upper arm parallel to the bench on the bench and right forearm parallel to the bench in the air, keep right palm facing up and horizontal. Lower the chip as far as possible. That is your starting position

Keep your right forearm stationary between your torso and bench. Rotate your right forearm to curl the dumbbell-chip as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »