Try this for impressive forearms and biceps
Stand holding a dumbbell in each hand.
Palms should face each other (neutral grip).
Keeping your elbows close to your body, curl both the weight upwards.
When the dumbbells move across your thighs, turn the palms upward (‘supination’).
At the top position, squeeze your biceps hard for a second and reverse the movement.
When the weights come half-way down, turn your palms so that they face each other once again (‘pronation’).
Moving the shoulders or the body.
Allowing the elbow to move forward.
Trains the biceps brachii, brachialis, brachioradialis.
Hits pronator teres, part of the forearms.
Works the biceps through its full range of motion.
Gives excellent shape to the biceps.
Helps weightlifters, bodybuilders, gymnasts, wrestlers, golf, hockey, kabadi, basketball and football players.