Rest: 30-90 seconds between sets
Starting position: Sit in a chair holding a 1-pound weight in your right hand, palm facing up and wrist neutral. Lean forward, bending at the hip, and place the back of your right forearm on your thigh.
Movement: This is a two-step exercise. Step 1: Slowly curl your right hand upward. Pause, then slowly return to the starting position so that your wrist is neutral. Finish all reps, then repeat with your left hand holding the weight. Step 2: Reverse the exercise. Hold the light weight in your right hand, palm facing down, wrist neutral, and forearm supported on your thigh. Slowly bend your wrist backward to lift up the weight. Pause, and slowly return to the neutral wrist position. Finish all reps, then repeat with your left hand holding the weight. This completes one set.
Tips and techniques:
- Maintain neutral posture with your shoulders down and back.
- Be sure to return to a neutral wrist at the beginning and end of each rep.
- Breathe comfortably, exhaling as you lift.
Too easy? Use a heavier weight.