Instructions:
- 1Lie down on your side on a flat bench with the upper body supported.
- 2Hold the dumbbell in your top hand with a neutral grip.
- 3Bend your elbow to a 90 degree angle, keeping it close to your body.
- 4Rotate your forearm upward until it is vertical, then lower it back down to the original position.
- 5Switch sides and repeat with the other arm.
Tips:
- Keep your elbow steady and glued to your side throughout the movement.
- Do not rush the motion; maintain control and focus on your form.
- Remember to breathe. Exhale as you lift the dumbbell and inhale as you lower it.
- Avoid using a weight that is too heavy, causing you to lose form.