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Targeted Muscle Group
MAIN
Forearms
Biceps
Recommended Equipment
Dumbbell
Steps :
1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip.
2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count.
3.) Return back to the starting position.
4.) Repeat for as many reps and sets as desired.