STARTING POSITION:
Select the appropriate weight of the dumbbell. Sit on a chair next to a table at your chest high. Grab the dumbbell and place your right forearm on the table, letting your hand hang outside the table. Your palm should point towards the floor.
MOVEMENT:
Fully supinate your hand making sure you only move your forearm. Return to the starting position in a smooth movement. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.