Zottman Curls (Forearm Turns with Dumbbells)

Stand straight with a dumbbell in each hand. The arms are straightened, the elbows are pressed to the body. Make sure your palms are facing inward, toward each other. This will be your starting position. Keep your shoulders still. As you exhale, perform a biceps curl, turning your wrists so that your palms are facing up. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. Turn your wrists so that your palms are facing downwards, the thumb should be above the little finger. As you inhale, slowly lower the dumbbells down. At hip level, begin to turn your wrists again, turning your palms inward. Complete the required number of repetitions.