Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbow close to your torso, hold one dumbbell in your right hand, right palm facing your thigh. That is your starting position

Keep your upper arm stationary and elbow close to your torso. Contract your right forearm to curl the dumbbell backward as high as possible, hold the position for two seconds as you squeeze your forearm

Then, slowly lower the dumbbell back to the starting position

Repeat the movement with your left forearm

Breathe out when raising and in when lowering Continue reading »