1. Start Position Exhale as you curl your arms 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:

• Select a resist-a-band of your desired resistance.
• Grip the handles of each side of the band.
• Stand on the band, so your feet are shoulder width apart and the band length is equal on both sides.
• Position your arms aligned with your shoulders.
• Keep a slight bend in your elbows. Do not bend your wrists. Make sure you feel slight, but sufficient resistance on the band.
• Note: For added resistance, this exercise can also be done with both feet on the band.
• 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