- Hold dumbbell with palm facing down and arm straight by your side.
- Curl dumbbell toward shoulder, leading with back of hand.
- Lower slowly to starting position, keeping wrist stable.
- Hold dumbbell with palm facing inward and arm extended fully.
- Curl upward while rotating palm to face shoulder at the top.
- Squeeze bicep, then lower dumbbell, rotating back to start.
- Hold dumbbells at sides, palms facing forward, elbows tight to body.
- Curl both dumbbells up, then rotate palms downward at the top.
- Lower slowly with palms facing the floor, controlling the descent.
- Grab two kettlebells with an underhand grip.
- Pull your elbows straight back and let the kettlebells drag against your upper body (or very close to it).
