Dumbbell Twisting Curl

1. Stand with feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with a pronated grip (palms facing down).

2. Keep your elbows close to your body and your back straight.

3. Begin by lifting the dumbbells toward your shoulders, keeping your wrists straight and elbows stationary.

4. As the dumbbells approach shoulder level, rotate your wrists so that your palms face up (supinated grip) by the top of the movement, effectively turning it into a regular bicep curl.

5. Squeeze your biceps at the top of the curl for a second.

6. Slowly lower the dumbbells back to the starting position, rotating your wrists back to a pronated grip as you go.

7. Repeat for the desired number of repetitions and sets.

Note: Make sure to control the movement throughout the exercise and avoid swinging your arms or using momentum to lift the weights.

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