Sit on a flat bench holding a dumbbell in each hand with your palms facing inward.
1. Inhale and raise one arm at a time, turning the palm up.
2. Raise your elbow to continue curling the dumbbell.
3. Lower the dumbbell to starting position as you breathe in. Perform the same motion with the other arm. Repeat one arm after another until you finish the set.
Notes: This exercise involves the brachioradialis, brachialis, biceps, anterior deltoids, and, to a lesser extent, the corabrachialis and upper pectorals.
This exercise is excellent for emphasizing the biceps in flexion and protraction of the arm and supination.