1.Stand straight up and hold the dumbbells and keep your arms close to the body.
2.With palms facing in, hold the weights in front of you with your elbows close to your sides at a 90 degree angle.
2.Without moving your upper arm, rotate your arms to the outside (externally) and then rotate the arms back to the starting position.
Tips and Advises:
Don’t move your upper arms and don’t forget to breath (exhale and inhale) while performing the exercise.