Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm’s length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight.
Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
