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Inside Of Lower Arm

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Dumbell Wrist Curl

Areas Worked 

Inside 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.

E-Z Bar Wrist Curl

Areas Worked

Inside 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.

Perform Sets of 15 - 20 Reps

Posture : Back Flat, Head around 45 degrees and Abs tight.

Seated Grip Curls

Areas Worked

Inside and Outside 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.