How to perform it

1. 1

   Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.

2. 2

   Raise the dumbbell up to shoulder height, keeping your elbow close to your body.

3. 3

   Rotate your forearm outward, away from your body, while keeping your upper arm stationary.

4. 4

   Pause for a moment at the top, then slowly rotate your forearm back to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch to the other arm.

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