Dumbbell Bicep Curl with Rotation
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso.
Curl the dumbbells while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level with palms facing you.
Begin to rotate the palms of your hands until they are facing forward. Keep the upper arms stationary. Hold the contracted position for a second.
Slowly begin to lower the dumbbells back to the starting position but with the palms facing you. Repeat the exercise according to the training plan.