1 - Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing down) and let your arms hang by your sides.
2 - Your arms should be fully extended, and the dumbbells should be in front of your thighs, with your palms facing your thighs.
3 - Exhale and curl the dumbbells upward by bending your elbows. Focus on contracting your brachialis muscle. Keep your upper arms stationary, and only your forearms should move.
4 - At the top of the movement, your forearms should be nearly vertical, and the dumbbells should be close to your shoulders, with your palms facing away from you.
5 - Squeeze your brachialis muscle at the top of the curl for a moment to maximize the contraction.
6 - Inhale as you slowly lower the dumbbells back to the starting position, maintaining control.
7 - Repeat the movement for the desired number of repetitions.
