Try this exercise.
If you have the time, I’d suggest doing 20s curls at least 10 times a week. (This is all in just 1 week!!) For the first few curls, focus on working up to 12 reps, with 2 total sets. (10 reps, 2 sets)
Then work up, and finish out with 10 reps,2 sets, and so on.
These 20s curls will build strength and flexibility in your triceps, arm and upper arms.
Here are the 10 exercises below that will make your 20s curls much stronger.
1. Arm Curls
Lie on your back with your forearm flexed flat against your chest.
Start by keeping your elbow down and pushing the elbow back slightly. As you do this, keep your body parallel to the floor, or slightly wider than shoulder-width apart.
With two minutes of this, you should feel a contraction in both arms.
To finish this, extend your arm out as far as possible across the chest.
Remember to keep the arms parallel as you move across your chest in the movement. This means maintaining a slight bend in your elbows.
2. Triceps Extensions
Lie on your back with the opposite forearm extended out. Keeping the arm straight while you bend it at the elbow, bring the arm behind your head as you rise up.
Hold the position as long as you can for 10 seconds. Do a set of 3 of these.
Repeat this movement over and over for 20 seconds.
3. Seated Curls
With your elbow elevated on your chest, slowly lean forward toward your heels and slowly come back to the beginning position.
Hold this position for 20 seconds.
Repeat this position for 10 reps.
4. T-Bar Curls
Lie flat on your back with your elbow flexed out and arm straight while the palms of the hands are raised above your head.
Starting with the fingers facing slightly downwards, bring your forearm out to the side.
Hold this position for 20 seconds. Do 3 sets of these.
5. Triceps Extension
With your elbow extended out to the side, lean forward and lower your forearm so that it crosses the floor with your other hand. Hold this position for 20 seconds.
6. Reverse Curls
Lie on your back with both arms straight, but your elbow slightly bent. Hold this
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