Instructions
Stand up straight holding dumbbells in each hand.
Palms must be facing your body.
Raise the dumbbells up moving only your forearms rotate your wrist to attain the upward facing palm position.
Raise the dumbbells up to your shoulder level.
Stay in position for a moment as you feel your biceps contract.
While in position rotate your write again making your palms face downward while holding the dumbbells.
Gently move your forearms back to the starting position while your palms are face down.
Before the dumbbells are settled back to the starting position rotate your wrist again making sure your palms face your body again.
Do the procedure following the prescribed amount of repetitions or until failure.
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