This is a speed-strength training exercise, but since it works the arms we decided to add it here.
Stand or sit. Grasp a dumbbell in each hand with your palms facing inward.
1. Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately.
2. Exhale while you complete the movement. Repeat for subsequent reps.
Notes: This is the best exercise for the brachiordialis. It also helps develop the brachialis.