- Grab a dumbbell with both hands overhead. The weight should rest in the palms of your hands, thumbs around it while the palm of the hand facing inward.
- Lower the weight behind your head until your forearm touches your biceps as you are maintaining the arms close to your head and keeping the elbows in.
- Return to the starting position by raising the dumbbell by using your triceps.
► Grab a straight bar using an underhand grip slightly wider than shoulder width.
► Curl the weight up. Don’t swing the arms and maintain a straight back.
► Keep the abs tight. This will ensure there aren’t any swings or backward leans.
Lower the bar in a controlled manner until your arms are fully extended.