1. arise along with your torso upright and a dumbbell on every hand being held at arms length. The elbows ought to be near the torso.
2. The palms of the hands ought to be facing your torso. this can be your beginning position.
3. Now, whereas holding your higher arm stationary, exhale and curl the load forward whereas contracting the biceps. still raise the load till the biceps are totally contracted and therefore the dumbbell is at shoulder level. Hold the contracted position for a quick moment as you squeeze the biceps. Tip: specialise in keeping the elbow stationary and solely moving your forearm.
4. once the temporary pause, inhale and slowly begin the lower the dumbbells backpedal to the beginning position.
5. Repeat for the counseled quantity of repetitions.
Variations: There are several attainable variations for this movement. as an example, you'll be able to perform the exercise sitting down on a bench with or while not back support and you'll be able to conjointly perform it by alternating arms; 1st raise the proper arm for one repetition, then the left, then the proper, etc.
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