1 - Stand upright with your feet shoulder-width apart and your arms at your sides.
2 - Grasp a pair of dumbbells with a neutral grip (palms facing inwards) and hold them at arm's length by your sides.
3 - Engage your core muscles by drawing your belly button in toward your spine.
4 - Curl both dumbbells up to your shoulders at the same time, keeping your elbows close to your body and your palms facing inwards throughout the movement.
5 - Hold the position for a second, feeling the contraction in your biceps.
6 - Slowly lower the dumbbells back down to the starting position.
7 - Repeat the exercise for the desired number of repetitions.
