You will need:
A pair of dumbbells and a training bench.
Sit on the edge of the bench, pick up dumbbells. Hands should be straight and free to hang, palms facing each other.
PAY ATTENTION: Concentrate on your movements. Before the beginning of the exercise, it is useful to do it in the mind.
Bend your arms in the elbows and slowly bring dumbbells to your shoulders.
PLEASE NOTE: Your palms should always look at each other. Do not cheat.
Bring dumbbells to your shoulders and strain your biceps. Slowly lower the dumbbells until your hands are straight.
PLEASE NOTE: Use controlled movements, or you will just beat yourself on the shoulders. Do one approach, then immediately without a break, go to the next exercise (reverse wrist flexions).