Resistance Band Weighted Standing Pronation Twist Curl (Arm Wrestler)
An arm-wrestler's drill: a kettlebell hangs from a flat band gripped in the fist, and the forearm curls up while the fist turns palm-down against the swinging load.
How to do it
Setup
Standing tall, elbow at the side, a flat band looped through a kettlebell's handle and gripped in the fist, the bell hanging below the hand.
Steps
- Curl the forearm up, turning the fist palm-down as it rises.
- Hold the top with the bell steady on the band.
- Lower slowly, turning the hand back.
Common mistakes
Letting the bell swing: move slowly so the band stays still. Lifting the elbow forward: it stays at the side; the forearm and the hand work. Opening the fist: squeeze the band hard through the whole rep.
Breathing
Exhale on the curl, inhale lowering.
