· Seat yourself on the edge of a flat bench. Keep your feet 20 inches apart, flat on the floor.
· Hold a dumbbell in your right hand.
· Bend forward a little in a leaning posture.
· Place your right forearm on the upper right thigh. Make the palm face downward.
· Keep the back of your wrist on your knee.
· Lower the dumbbell, holding it in a tight grip, as lower as possible.
· Move the dumbbell upwards, curling, it as high as possible.
· Avoid movement of the forearm.
· After completing one set, switch over the arms.
· The exercise is for working the outer forearm.
· Both the forearms can be used at one time for performing the exercise, one on each knee.
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