• Setting: Dumbbells in both hands, palms facing each other (Neutral Grip) • Posture: Upper body straight, elbows fixed at the sides, no shoulder shrugging ❌ • Movement: Lift the dumbbells with the forearms and biceps while keeping the elbows fixed - Contract for 1 second at the top without momentum, lower slowly with control • Caution: No cheating by swinging the dumbbells ❌ - Elbows should not move forward - Keep wrists neutral without bending • Point: Strengthening the brachioradialis + biceps → Increases arm thickness and grip strength, assists in back exercises 👉 “Fix elbows, palms facing, lift without momentum to strengthen forearms + biceps thickness”