Instructions:
- 1Stand upright holding a dumbbell in your hand with your elbow bent at a 90-degree angle
- 2Keep your elbow close to your side and rotate your forearm outward
- 3Hold for a moment and then rotate your forearm inward to return to starting position
- 4Repeat this movement for the recommended number of repetitions
- 5Switch arms and repeat
Tips:
- Keep your back straight throughout the exercise
- Avoid using your wrist or lower arm to perform the rotation
- Control the movement and avoid jerking
- Make sure your elbow stays close to your body throughout the exercise