I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Sitting with a dumbbell with a supinated grip. Your elbow on the thigh’s inner face.
Breathe in and flex your forearms
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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