1. exercise: hammer curl -- targets: forearms, biceps, shoulders, traps
2. exercise: Zottman curl - targets: biceps, forearms
3. exercise: Bicep curls - targets: biceps
4. Reverse biceps curl - targets: forearms, biceps
It is always more important to maintain proper technique and posture comparing to lifting heavy weights.
The lowest weight/dumbbell should be around 4 pounds.
However, use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Whatever weights you're lifting, heavy or light, don't use momentum: don't swing your arms to lift weight, and don't apply upper body movement.
2. exercise: Zottman curl - targets: biceps, forearms
3. exercise: Bicep curls - targets: biceps
4. Reverse biceps curl - targets: forearms, biceps
It is always more important to maintain proper technique and posture comparing to lifting heavy weights.
The lowest weight/dumbbell should be around 4 pounds.
However, use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Whatever weights you're lifting, heavy or light, don't use momentum: don't swing your arms to lift weight, and don't apply upper body movement.