| Purpose: Develop the brachialis and forearm flexor muscle groups. |
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| Equipment variations: Dumbbells. |
| Starting position: Stand erect with your feet about shoulder-width apart. Grasp two dumbbells. Your arms should be hanging straight down at your sides with a dumbbell in each hand. Your palms should be facing the side of your thighs with your hands parallel to each other.
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| Performance: Slowly curl the dumbbells up toward your front deltoids. Keep your arms parallel to each other in order to stress the forearms. Return to the starting position by lowering the dumbbells in a slow and controlled fashion. Repeat for the desired number of repetitions. |
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