With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
For this arm exercise one hand serves as support for the immobile end of the barbell, while the hand of the working arm is supinated, gripping the other end of the bar. The elastic resistance is looped over the end of the bar with the hand of the working arm and is anchored low and in front of you so that it produces maximal tension (i.e., it has the greatest amount of stretch) at the top of your flexed ROM. For example, if you were standing in the center of an imaginary clock face (or compass) on the ground, the anchor would be at the 1:30 position for your working right arm (alternative: NE position on a compass). The support arm is locked with its hand holding the immobile end of the bell.