Assume the position as shown with the dumbell held at the exact angle. Do not allow the elbow to travel back, though It Is permissible to hug the body with the upper arm. The object is to describe a wide circle by moving the forearms at the elbow, and at the same time rotate the hand on the wrist to the limit. Do not confuse this movement with the idea that all you do is hold the arm rigid and twist the bell around. This is a common error in which the weight of the bell swings the hand, and have no benefit. Do not use too much weight ten to fifteen lbs. is enough to start, and perform 9 to 18 times.
