- Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
- Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
- Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
- Hold two kettlebells in each hand.
- Keep your shoulders blades pulled back and walk for a specified duration.
- Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
- Slowly curl your wrist upwards in a semicircular motion.
- Return to starting position and repeat.
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