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Arm exercises
Name of exercise:   ALTERNATING DUMBBELL TWIST CURLS
Start Position Middle Position Finish Position
What to do: Stand or sit doing this exercise.  Bring your elbows forward slightly and hold the dumbbells with your fists facing each other.  As you bring the dumbbell up for a curl twist the dumbbell so that by the time you reach the top position your palm is facing up towards the ceiling.  As you bring the dumbbell back down twist the arm back to its starting position.  Alternate arms.
Don't Forget to: Wait until one arm is all the way down before bringing the other arm up.  Avoid using momentum, rather concentrate hard on each individual arm.  It is important to be twisting throughout the entire motion.  Instead of twisting and then bringing the dumbbell up (or down) make sure you are (slowly) twisting your arm continuously from bottom to top and top to bottom.
Equipment needed: Dumbbells.
Muscles worked: Biceps and also flexors of the forearm.

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