- Grab a pair of dumbbells with an underhand grip (palms facing up).
- Begin the movement by flexing your bicep and curling upwards as you would with a normal dumbbell curl.
- In the fully contracted position, flex for 1-2-seconds, then rotate your wrist and forearm so that you're now using overhand grip (palms facing down).
- Lower the weight into a full stretch through your biceps and forearms, and repeat.
Do not rock the body back an forth in an effort to lift the dumbbells. If you find it difficult, it means you are using weight that is too heavy.