Standing Alternate Dumbbell Curls

Grip each dumbbell with your hand in the center of the handle with palms facing in toward your thighs.
 
Stand with your feet shoulder width apart with a slight bend in your knees and maintain the natural curve in your low back throughout the movement.
 
Curl the right dumbbell up and simultaneously rotate your hand out so that by the midpoint of the movement your palm is facing the ceiling, and maintain that hand position for the remainder of the movement.
 
End the movement when the dumbbell is close to the level of your chin.
 
Keep your elbow and upper arm fixed against the side of your torso throughout the movement.
 
Reverse the movement and return to the starting position; repeat with the other arm.
 
The entire motion for each arm should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.