- Stand up straight with a dumbbell in each hand at arm's length.
- Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
- Lower to original position and repeat with opposite arm
- Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
- Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
- Use a handle attachment. The cable should be set all the way to the bottom of the machine.
- Face away from the cable machine. Stagger your stance so you have a better base of support.
- Start with a neutral grip. Flex at the elbow. While flexing twist your palm. When you hit the top of the movement your palm should be facing upward.
