Do this 3 to four times a week
Your right leg should be extended, with the outer edge of your foot flat on the ground. Your back should be straight and your head should be in line with your spine. Your right thumb should point upward. Your left thumb should point downward. Your upper arm should be straight and your bottom arm is relaxed.
Your fingers should be loose, with them spread wide, like two long wings. Your elbows should be bent at a 90 degree angle. Your palms should be facing each other so they will be facing you when you point them up. The muscles in your forearms can be seen and feel by bending forward and gently pressing down the outside of your forearm and then pulling your shoulder back. The bicep muscles are in the front and the triceps muscles at the back of your arm. The back of your right forearm, near your fingers and elbow area, is going to be very tough. It is going to consist of a large, thick pectoralis major muscle, with a deep, narrow groove in the front of your forearm and a thin, flat, triangular bone in the middle of your forearm with two prominent ribs on either side. You are going to have a lot of tension for this exercise. Your chest will also go through a lot of stress, as your rib cage expands and tightens, especially with a strong back. Your forearms are going to be sore for quite some time afterward, even after you are done with this exercise, as you pull your shoulder back. But you can get accustomed to that after a short time.
Your biceps are much smaller than your forearms, and in addition to that, your rib cage is significantly larger, so you have more space in which to strain your forearms than your biceps. However, the point is, you are going to have a really sore bicep for quite some time after this exercise. When you are performing this exercise, your head should be in line with your spine. Your elbows should be straight. Your forearms should be loose, with the muscles under your thumb stretched as wide as possible without actually letting them fall to your sides. You should be breathing deeply and slowly, especially when you first start the exercise. You are now going to start to get stronger by doing this exercise over and over again. You will not be able to do it all the time, but you will get stronger and fitter.