1 - Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a supinated (palms-up) grip.
2 - Keeping your elbows close to your torso, curl both dumbbells upward toward your shoulders in a controlled motion, engaging your biceps fully at the top.
3 - At the top of the curl, rotate your wrists so that your palms are now facing downward (pronated grip).
4 - Slowly lower the dumbbells back down to the starting position using a pronated grip, engaging your forearms and brachioradialis during the descent.
5 - At the bottom of the movement, rotate your wrists back to the supinated (palms-up) position to complete one full repetition.
6 - Maintain an upright posture throughout the movement, avoiding swinging or using momentum to lift the weights.
