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Forearm Dumbell Curls
Areas Worked
Back of Lower Arm
Back of Lower Arm
Grasp
dumbbells and sit with the forearms resting on thighs or on bench. With
palms facing up and forearm pressed into bench, lift dumbbells up by
bending at the wrist. Slowly lower back to the start position. Breath
out on the pushing phase and in on the return phase.
Perform one set of 15 - 20 reps
Posture : Back Flat, Head at 45 degree angle and Abs tight
Forearm E-Z Bar Curls
Areas Worked
Back of Lower Arm
Grasp a E-Z bar with a palms-upward shoulder-width equidistant grip, kneel down on the floor in front of the width of a bench, place your lower arms so your hands and the bar are just hanging over. Start to bend at the wrist bringing the bar up and toward you. Squeeze at the top of the movement and return slowly to the start position. Breath out on the lifting phase and in on the return phase. If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.
Perform Sets of 15 - 20 Reps
Posture
Back Flat, Head around 45 degrees and Abs tight.
Back of Lower Arm
Grasp a E-Z bar with a palms-upward shoulder-width equidistant grip, kneel down on the floor in front of the width of a bench, place your lower arms so your hands and the bar are just hanging over. Start to bend at the wrist bringing the bar up and toward you. Squeeze at the top of the movement and return slowly to the start position. Breath out on the lifting phase and in on the return phase. If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.Perform Sets of 15 - 20 Reps
Posture
Back Flat, Head around 45 degrees and Abs tight.
Dumbbell Grips
Areas Worked
Front and Back of Lower Arm
Grasp two dumbbells and sit at the end of a bench. Holding them by your side using a palms-inward grip slowly let your hands relax allowing the weight to slip down to the tips of your fingers. Roll the weights up squeezing fingers and thumbs around handles. Return to the start position. Breath out on the lifting phase and in on the return phase.
Perform Sets of 15 - 20 reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Front and Back of Lower Arm
Grasp two dumbbells and sit at the end of a bench. Holding them by your side using a palms-inward grip slowly let your hands relax allowing the weight to slip down to the tips of your fingers. Roll the weights up squeezing fingers and thumbs around handles. Return to the start position. Breath out on the lifting phase and in on the return phase.Perform Sets of 15 - 20 reps
Posture
Back neutral, Eyes to the horizon and Abs tight.