A. Dumbbell Curl with Full Twist: 8-12 reps
Hold two medium-weight dumbbells at your sides with your palms facing behind you. Keep the upper arm in place and curl the weight up, turning the dumbbells as you go, until your palms face you. Reverse the motion and rotate your hands behind you as you lower the weights.
B. Suspension Curl: 10-15 reps
Grab a pair of suspension straps and lean back until there is tension on the straps and your palms are facing up. Keeping the elbows up, curl your hands towards your face. Reverse the motion under control and repeat. Remember, keep the elbows up and prevent pulling the elbows back and rowing instead of curling.