This exercise is great for your biceps. To perform this exercise you will need two dumbbells and a bench or a chair.
Sit at the end of a bench or a chair. Your feet are firmly on the floor, approximately shoulder width apart. Your head is up and your back is straight. Dumbbells are at arm’s length and your palms are facing in.
Curl the dumbbells up and twist your wrists once they pass your thighs. At the top, squeeze your biceps and then slowly return to starting position.