Stand completely straight with a dumbbell in each hand (palms facing your body). Keeping the upper arm still, curl the weight upwards, contracting your biceps, as you twist your arms in such a way so that both of your pinkies are facing inwards at the top of the motion (when the dumbbells reach shoulder level). Once the dumbbells reach shoulder level, hold the peak contraction briefly before lowering the weights under control to the starting position (tracing the same path as you took to curl the dumbbells upwards). Repeat for the desired number of repetitions. When performing this exercise ensure that the torso remains stationary and that you are not swinging the weights upward. This exercise can be performed either one arm at a time or both arms at the same time.
