Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position
Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells and rotate your palms together until dumbbells reach your shoulders’ height and palms become to face forward, hold the position for two seconds as you squeeze your biceps
Then, slowly lower the dumbbells back and rotate your palms together to the starting position
Breathe out when raising and in when lowering
Tips:
Keep your upper body stationary during the whole process, and do not jerk your upper body to help you raise the dumbbells
Keep your elbows close to your torso, and only the forearms could move
When you raise the dumbbells at the top of the movement, your small fingers should be higher than your thumbs for the peak contraction
