1. Stand holding a dumbbell in each hand with palms facing your sides. Keep your weight on your heels and lean forward slightly.
2. Without letting your upper arms drift forward, curl the weights, rotating your wrists outward so that your palms face you in the top position.
3. Hold the top for a moment and squeeze your biceps.
4. Lower the weights back down and flex your triceps hard in the bottom position (your arms should end up slightly behind your body). Increase the weight gradually each set.