>>75584459
>Does it matter if it hurts when I turn my forearm not when I curl my wrist? Do I still do wrist curls or do I do the doorknob turn thing with weights?
u don't curl wrist, nor grip shit to improve grip and unfuck your elbow:
>>75587359

>>75585193
no, u stand completely upright with one db, move db out into full external rotation with 90 deg bend in elbow, put palm of other hand under elbow of working arm, and move it up and down very slowly about an inch with completely relaxed shoulder - that's long head

short head is even kinkier but i explained it already so:
>>75584021
>>>75575941
short head doesn't go into shoulder at all and it's got in it's function not only elbow flexion but also adduction, so bend over, full forearm supination and don't hold the dubbell at all - let it slide on pinky side of palm, u lift your elbow up to your abdomen and bend elbow only slightly, when i do it db doesn't go higher than knee

this is also of utmost importance >>75587298 >>75587271

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How do I heal forearm/bicep pain? Like a strain.