Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Preparation
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward.
Execution
With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Preparation
Execution
Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
Preparation
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Execution
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Preparation
Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From low rack or partner, grasp dumbbells with shoulder width underhand grip.
Execution
Raise bar until arms are flexed. Lower dumbbells until arms are fully extended. Repeat.
Preparation
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip.
Execution
Raise barbell until forearms are vertical. Lower barbell until arms are fully extended. Repeat.
Preparation
Grasp bar with shoulder width underhand grip.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Preparation
Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From low rack or partner, grasp curl bar with shoulder width underhand grip.
Execution
Raise bar until arms are flexed. Lower barbell until arms are fully extended. Repeat.
Preparation
Execution
Preparation
Grasp low pulley cable bar with shoulder width underhand grip. Stand close to pulley.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Preparation
Face low pulley and grasp stirrup cable attachment to one side with underhand grip.
Execution
With elbow to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat. Continue with opposite arm.
Preparation
Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.
Execution
Allow barbell to roll out of palms down to fingers. Raise barbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.
Preparation
Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.
Execution
Raise barbell by pointing knuckles upward as high as possible. Return until knuckles are pointing downward as far as possible. Repeat.
Preparation
Sit and grip dumbbell with overhand grip. Rest forearm on thigh with wrist turned to the side just beyond knee.
Execution
Raise dummbell by pointing wrists upward as high as possible. Return until the wrists are pointing downward as far as possible. Repeat.
Preparation
Kneel and grasp dumbbell with underhand grip. Rest forearm on the bench with wrist just beyond the side of bench.
Execution
Allow dumbbell to roll out of palm down to fingers. Raise dumbbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.
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