10 - 20 Minutes
3 Sets / 15-20 Reps / 60-120 Sec Rest
3 Sets / 60 Reps / 60-120 Sec Rest
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
4 Sets / 10 Reps / 60-120 Sec RestExtend arm until it is straight and hold for 4 seconds. Return and repeat. Continue with opposite arm.
3-4 Sets / To Failure / 60-120 Sec Rest
4 Sets / 20-25 Reps / 60-120 Sec RestExtend arms down. Return until forearm is close to upper arm. Repeat.