This exercise can be performed standing or seated. I recommend standing as it will allow you to control heavier weights. To perform grip a dumbbell in each arm and using one arm curl the weight up. Start by holding the dumbbells by your side with your palm facing your body and slowly turn your palm during the upward movement so that your palm faces up at the top of the movement. Lower the weight back down in a controlled slower manner. Repeat the process with the alternate arm.

 

Use your body's natural motion during this exercise, meaning do not be too strict or rigid on your form. Work with your body's mechanics instead of against it.