Sit on one flat bench, place your right forearm on your right thigh, keep right hand pointing forward and right palm facing down, hold one dumbbell in right hand and lower it as far as possible. Your left (no-lifting) hand had better press your right forearm to keep it stationary and feet its contraction during the wrist curl. That is your starting position

Keep your right forearm stationary on your right thigh. Contract your right forearm to curl the dumbbell as high as possible, right palm becomes to face forward, 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 »

Sit on one flat bench, place your forearms on your thighs, 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 your thighs. 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 »

Sit on one flat bench, place your right forearm on your right thigh, keep right hand pointing forward and right palm facing up, hold one dumbbell in right hand and lower it as far as possible. Your left (no-lifting) hand had better press your right forearm to keep it stationary and feet its contraction during the wrist curl. That is your starting position

Keep your right forearm stationary on your right thigh. Contract your right forearm to curl the dumbbell as high as possible, right palm becomes to face you, 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 »

Sit on one flat bench, place your forearms on your thighs, 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 your thighs. 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 »