Muscle Group: Forearms
This works the forearm from its front to back. It’s an excellent overall builder. However, it’s important that you understand that our biceps not only are responsible for lifting the forearm but also twisting the wrists. Therefore this will work your forearms and help shape your biceps at the same time.
Take a dumbbell in which one side of the weight has been taken off. Grab one end with the arm you intend to work first. Keeping your elbow at your side, bend your arm so that it forms a 90-degree angle.
Twist your wrist all the way so that your palms are facing up, then twist all the way in the opposite direction. This is one repetition.