I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Podcast
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Sitting with a dumbbell with a supinated grip. Your elbow on the thigh’s inner face.
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Breathe in and flex your forearms
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Breathe out at the end of the movement.
This movement allows you to control amplitude’s movement, speed’s movement and straightness movement. This exercise works mostly biceps, brachialis and brachioradialis.
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-Steph