- Stand holding a dumbbell in each hand using an overhand grip.
- Your arms should be fully extended and your feet shoulder width apart. This is the starting position.
- Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders exhaling as you do so. Use only your forearms for this movement.
- Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps..
- Return to the starting position in a smooth arc, inhaling as you do so.
- Repeat.
Do not swing your hips or arms to use momentum for this exercise. This exercise can be performed using a barbell, straight bar or E-Z bar attachment connected to the low pulley of a cable station.