Stand straight up, with your head up and your legs straight. Start with the dumbbell at arm's length with your palms facing in. Curl dumbbell up at the same time, twising your wrists on the way up, alternating one hand at a time. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it!