These muscles are the largest in your arms, and they are responsible for elbow extension, making them essential ... stand in front of a cable machine or resistance band setup, holding a rope ...

Sit with your forearm resting on your thigh or a table, palm facing down. Grasping the dumbbell, raise your hand at the wrist, pause, then lower it. Perform three sets of 10 to 15 repetitions. This ...