- A bench or flat surface
1. Starting Position:
- Sit on the bench with your feet flat on the floor.
- Hold one dumbbell in each hand, letting your arms hang straight down at your sides with your palms facing forward.
2. Hand Positioning:
- Adjust your grip on the dumbbells so that your fingers wrap around the handles securely.
- Your thumbs should be placed around the dumbbell, holding it in place.
3. Movement:
- Slowly curl your fingers up toward your palms, lifting the dumbbells while keeping your forearms stationary.
- Focus on using only your fingers to perform this motion. Do not use your wrists or arms to assist in lifting.
4. Return:
- Once you have curled the dumbbells as far as comfortable, slowly lower them back to the starting position, extending your fingers fully while maintaining control.
5. Repetitions:
- Perform 10-15 repetitions in one set.
- Rest for a moment, and then repeat for 2-3 sets as you build strength.
Tips:
- Ensure your movements are slow and controlled to maximize tension on your forearm muscles.
- Choose an appropriate weight that allows you to perform the exercise with good form without straining.
- Keep your back straight and engage your core throughout the exercise.
