Stand with your feet shoulder-width apart and hold the dumbbells down and to your front. You should be gripping the dumbbells with your palms facing toward you (reverse grip). This is your starting position.
Lift the dumbbells up until your forearms are almost completely vertical. The key is to move your upper arms (from your shoulder to the elbow) as little as possible. As you bring the dumbbells up, twist them out a little as well. Once at the top, lower the dumbbells back down to the starting position.
Finally, repeat this entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't swing the dumbbells in an attempt to lift them up; this is entirely counter-productive
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This is a great exercise for forearms (and biceps). However, it is not for beginners. This is one of the more advanced exercises for building bulging forearms.
If you're a beginner, we suggest doing more basic forearm exercises for a while before attempting to perform this exercise. Standard forearm exercises that are best suited for beginners are those that do not involve the use of dumbbells (see complete Forearm Exercises list).
