- Stand shoulder width apart with a dumbbell in each hand, palms facing inwards. You can also use a water bottle in each hand if you are at home (image 1).
- Keeping your elbows tight to your side, curl the weights towards the top of your shoulders
- Try not to bend as you lift the weight and squeeze your biceps when the weight is at the top of the movement.
- Hold for 2 seconds, before bringing back to starting position slowly
- Repeat for 11 more reps
