Front of Upper Arm.
at the end of a bench with your feet firmly on the floor-hip distance
apart. Keep your back straight and head up. Start with the dumbbells at
arm's length and your palms facing in. Curl the weight up and twist
your wrists once they pass your thighs. Squeeze your biceps at the top,
then slowly lower the weight. Breath out on the lifting phase and in on
the return phase. You may also keep your hands in a supinated
(palms-upward) position throughout, bringing a varied effect to the
front of the upper arm.
Perform one set of 10 - 15 reps
Posture : Back neutral (upright) Head to horizon and Abs tight.