1 - Sit on a bench or chair with your back straight and feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended at your sides, palms facing your torso. Your palms should be in a neutral or “hammer” grip, meaning they face each other (thumbs pointing forward).
2 - Begin the exercise by bending your elbows and curling the dumbbells upward towards your shoulders. Keep your palms facing each other throughout the movement. Your upper arms should remain stationary, and your elbows should be the only joints moving.
3 - Continue curling the dumbbells until they are near your shoulders, and you feel a contraction in your biceps. Hold this position for a moment, squeezing your biceps.
4 - Slowly lower the dumbbells back down to the starting position, extending your elbows.
