Forearms
Shoulders
Watch Tutorial
https://www.youtube.com/shorts/_cdWkwQGffU
https://www.youtube.com/shorts/zOmCzoRXWDc
https://www.youtube.com/shorts/UJXO6FyO1Og
https://www.youtube.com/shorts/woJifu7hSD8
https://www.youtube.com/shorts/JiFl_TGcFzs
https://www.youtube.com/shorts/mbCuoQed0h4
https://www.youtube.com/shorts/D9ucrz6Fdlo
https://www.youtube.com/shorts/gpY-bitZgks
Place two plates smooth sides out.
Grip plates between thumb and fingers.
Lift plates, arm extended side.
Squeeze plates tightly.
Hold for max time.
Switch hands.