Keeping your elbows tucked into your sides throughout the lift, smoothly curl the handles up towards your shoulders. During the lifting phase aim to rotate your wrists 180 degrees so that your palms are facing away from you, as you lift them towards your shoulders.

This exercise will incorporate the movements of a reverse and normal bicep curl, and as such should become a regular part of your arm workout, as it will aid in muscle strength and development of your biceps and forearm muscles.

You may wish to perform this movement with your palms facing you at the start (reverse) and finish in either a normal or hammer action bicep curl.

Aim to keep your abdominal muscles tight throughout to avoid swinging or leaning forward during the movement, focusing on pulling your shoulders back and keeping your head up.

Always check for any signs of wear and tear in the resistance band, especially in the middle of the band, and around the insertion into the handle.

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