How do you do?
Grab a pair of dumbbells and stand in the position of doing push-ups with your palms facing. With the elbow pointing to the ground at all times, lift the dumbbell in your right hand toward the right shoulder. Put it down and repeat with your left arm.
Continue alternating curls with both arms for 30-60 seconds. Go successive increase in weight training but do not try to accelerate the movement.