1 - Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2 - Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3 - With your core engaged and back straight, curl the dumbbells upward toward your shoulders by flexing your elbows, maintaining the neutral (hammer) grip throughout.
4 - Squeeze your biceps and brachialis at the top of the movement, pausing briefly.
5 - Slowly lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.
