How to do it
Instead of pumping straight up and down, start this move with the dumbbells at your sides and your palms facing your body. As you begin a rep and raise the dumbbell, rotate your palm outward so that it faces the ceiling and the dumbbell ends up positioned horizontally. This simple rotation maximally recruits your biceps muscle fibers to give you a better contraction and a pump like you’ve never felt before.
After lowering the dumbbell in a controlled manner, rotate your palm back toward your body to the starting position and curl the dumbbell in the other arm in the same manner.