The twisting standing dumbbell biceps curl actively engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.
Grab a pair of dumbbells and let them hang at arms length to your sides. Stand upright with a tight torso. Your palms should be facing your body.
Slowly curl one arm up to the shoulder. Midway through the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbell to the starting position, rotating back midway through the movement. Alternate arms.
Be sure to utilize a full range of motion where you begin in full extension and reach peak contraction.
Keep the elbows stationary throughout the entire movement.
Perform the movement with a controlled pace, not allowing momentum to contribute.