Narrowgrip Up

apart and pull up high to chest with body straight; lower and repeat for a set. Go right to:

2B: SEATED FRONT ARM RAISE: Sit as shown, rest bar on thighs; then proceed to raise bar overhead with arms stiff. Lower and repeat for a set. Go right to:

EXPANDER "CHEST-PULL": Hold cables out to front, arms straight;

then pull apart until cables are against chest. Return and repeat for a set. Now, rest 2 minutes, then repeat until all sets are completed on each exercise.

3: HAND GRIPPER:(Not shown) Use regular "nutcracker" type forearm gripper. Buy a stronger one (www.ironmind.com) as you become stronger. Grip it hard!

4: WRIST "ROCKER": For a powerful grip and rippling forearm muscles! Simple to do-but exceedingly result-producing. Hold fairly "heavy" dumbbell in each hand at your sides, out slightly from your body, palms in; then proceed to bend the wrists, curling the DB's inward, 'till the forearm muscles "cramp," hold about 2 seconds, then bend the wrists in the other direction, outwards, in the same manner. Don't move the arms or bend the elbows . . . it's all in the wrist action. You will be able to use fairly heavy dumbbells in this one. This exercise will make those stubborn, powerful forearms scream if you do the exercise correctly. No special breathing necessary.

WRIST "ROCKER Simple to do-but
Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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