1. Grab a pair of dumbbells and stand up straight with a tight torso. Allow the dumbbells to hang at arms length with palms facing forward. 2. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can, palms will be facing your body at the top of the curl. 3. At the top of the movement, rotate your wrists so that your palms are facing away from the body. Tip: Perform the movement with a controlled pace, not allowing momentum to contribute.
Keep the elbows stationary throughout the entire movement.
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