Semi Reverse Curl

This is a good exercise for developing your biceps and forearms muscles, and can be performed either standing or seated, using either a normal - reverse or hammer action with both arms or in a alternate manner.

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You will only need to perform a partial movement, rather than taking the dumbbells all the way up and down, with a lighter weight than normal

Throughout the movement focus on keeping your shoulders down, whilst your elbows are extended behind you, so that the dumbbells are lifted and lowered close to your body.

For best results for your forearms hold the weights using an overhead grasp, thumbs underneath. You can also perform this method of having your elbows pulled back with either hammer or normal underarm hand grips.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.