1. Start Position Exhale as you slowly curl the dumbbell up. 
2. Middle Position As you curl, concentrate on twisting your wrist outward and bending from your elbow. Keep your upper arm stationary. Do not bend your wrist. 
3. End Position Continue to twist, positioning your pinkie higher than your thumb. Curl until your forearm touches your bicep. Do not bend your wrist. Hold for 1/2 a second, squeezing your bicep. 
4. Return to Middle Inhale as you slowly return to starting position, by reversing the motion. 
5. Return to Start Do not lock out your elbow. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the other arm. For each set, perform the entire exercise for one arm first, then for the other arm.

Start at this Position:

• Position yourself on the flat bench or utility seat.
• Grip one dumbbell. Palm faces in.
• Bending from your waist, rest your elbow against the middle of your inner thigh, keeping your forearm aligned with your shoulder. Do not bend your wrist. Keep a slight bend in your elbow.
• Keep your back straight and head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Do not bend your wrist when twisting.
   • Keep your forearm aligned with your shoulder.
   • Move by bending at your elbow only.

2. At start position, do not lock out your elbow.

3. Use your bicep to perform the exercise,not your back.