1. 1

   Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

2. 2

   Make sure the palms of the hands are facing each other. This will be your starting position.

3. 3

   While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

4. 4

   Hold the contracted position for a second as you squeeze the biceps.

5. 5

   Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.

6. 6

   Slowly begin to bring the dumbbells back down using the pronated grip.

7. 7

   As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.

8. 8

   Repeat for the recommended amount of repetitions.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.