Things You'll Need:
- Dumbbell
- Barbell
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Step 1
Sit on a sturdy bench and grasp a dumbbell in one hand. You should be able to feel the resistance of the weight, but you shouldn't have to struggle to lift it.
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Step 2
Place the back of your forearm flat against your thigh with your wrist and hand hanging off in front of your knee. The palm of your hand and the dumbbell should face upward.
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Step 3
Slowly curl the weight toward your forearm as far as you can by bending your wrist and flexing the muscles in your forearm.
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Step 4
Release the curl so that your hand and wrist move backward toward your shin.
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Step 5
Repeat this about 10 times with each arm, and build up to two or three sets. Make sure that you only move your hands and wrists during the exercise and that the rest of your arm is stationary.
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Step 1
Stand with your feet as far apart as your shoulders.
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Step 2
Squat down (keeping your back straight) and pick up a barbell. The weight should be enough that you feel the pull, but not so much that you strain. Grip the barbell with your palms facing downward and your hands about shoulder-width apart.
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Step 3
Allow your hands to hang straight down; keep your elbows at your sides.
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Step 4
Slowly curl the barbell upward until it's parallel with the floor.
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Step 5
Lower the barbell until your arms are fully extended again. Repeat this 10 times and build up to two or three sets. Remember to keep your elbows at your sides and your upper arms still.
