Instructions

Hold a dumbbell in each hand and sit back on a bench inclined at around 45 degrees. Have Your arms hang down outstretched by the sides of your body, palms facing each other. Start the movement by curling the dumbbells up from the elbow and squeezing your biceps. The elbows should stay close to your sides with your forearms being the only moving parts. Twist the wrists from palms facing inward to palms facing up and toward the body, as you approach the top of the curl. Reverse the movement back to the starting position and repeat.