1 - Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides and palms facing forward.
2 - Engage your core and keep your back straight, ensuring your elbows are tucked close to your torso throughout the movement.
3 - Curl both dumbbells upward simultaneously by flexing at the elbows, bringing the weights toward your shoulders in a controlled arc.
4 - Squeeze your biceps hard at the top of the movement, holding the contraction for a brief moment.
5 - Slowly lower the dumbbells back to the starting position in a controlled manner, fully extending your arms at the bottom.
6 - Repeat for the desired number of repetitions, avoiding any swinging or momentum from your hips or back.
