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. 
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. Alternate between sides. Repeat the movement for the recommended number of repetitions. (1 repetition = one for the right and one for the left)

Start at this Position:

• Gripping a dumbbell in each hand, position your arms at your sides. Palms face in. Your elbows are slightly in front of your body. Do not let the dumbbells rest on your thighs.
• Keep a slight bend in your elbows. Do not bend your wrists.
• Stand with your feet shoulder width apart or together.
• Keep your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Keep your hands aligned with your shoulders.
   • Keep your elbows in front of your body and stationary.
   • Do not bend your wrists when twisting.
   • Move by bending at your elbow only.

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

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

4. You may also perform the exercise using both arms simultaneously.