Step 1
Starting Position: Sit or stand with the entire back of your arm resting on the support pad holding a dumbbell, palms facing up. If standing, use a split-stance position to stabilize your body. In either position, engage your core and abdominal muscles to stabilize your spine.
Step 2
Upward Phase: Exhale. Slowly bend your elbow bringing the dumbbell toward you. Keep your wrist in line with your forearm (neutral). Do not allow the wrist to bend. Continue raising the dumbbell until the elbow is fully bent. Do not allow the back to arch or the torso to shift back throughout the movement.
Step 3
Downward Phase: Inhale. Lower the dumbbell to the start position in a slow and controlled manner.