Stand up and hold the dumbbells in front of you with your arms extended and elbows nice and tight to your sides. Your palms should be facing up when you grab the dumbbells. This is your starting position.
Raise both dumbbells up at the same time all the way up until your forearms are completely vertical. Then at the top, rotate the dumbbells 180 degrees until your palms are facing the front and away from you. Then, lower them back down to the starting position and, while at the bottom, twist them again for 180 degrees until your palms are facing up.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't rotate the dumbbells too fast because it may cause discomfort in your forearms
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.