<ul>
<li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).</li>
<li>Let your arms hang down at your sides, with your elbows close to your torso.</li>
<li>Keep your upper arms stationary and curl the dumbbells upward by bending your elbows.</li>
<li>Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level.</li>
<li>Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.</li>
<li>Maintain control throughout the movement, avoiding swinging or using momentum.</li>
</ul>
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