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The All-or-Nothing Arms Routine

Blast your biceps and triceps with this highly targeted arms routine.

Exercise 4/B

Dumbbell Wrist Curl

Sets: 4, Reps: Hold for 20 Seconds, Rest: 60 Seconds

Grab a pair of dumbbells and sit on a bench, resting your forearms on your knees with your palms facing up. Allow the weights to roll down to your fingertips, pulling your palms backward (A). Close your hands and curl the weights up using only your wrists (B). Reverse the motion to return to the starting position. That’s one rep.

  

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