Dumbbell Lying Pronation vs Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.

Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.

As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.

As you breathe in, slowly go back to the starting position.

Repeat for the recommended amount of repetitions.

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.

Now hold the handle with both hands, palms up, using a shoulder-width grip.

Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.

Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.

Lower the bar as far as possible, while inhaling and keeping a tight grip.

Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.

After a second contraction at the top go back to the starting position as you inhale.

Repeat for the recommended amount of repetitions.