1. Stand upright with a dumbbell in each hand, palms facing forward.
2. Curl the dumbbells upward while keeping your elbows close to your torso.
3. Once at the top, rotate your wrists so that your palms face downward.
4. Lower the dumbbells slowly with this reversed grip.
5. Repeat for 8-12 reps per set.
6. Perform 3-4 sets.
Tips:
- Use a controlled motion to maximize muscle engagement.
- Rotate your wrists smoothly at the top of the movement.
- Focus on slow negatives to target the forearm muscles.
- Keep your upper arms stationary to isolate the biceps.