<ul>
<li>Stand Tall: Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand at arm's length by your sides, palms facing your body (neutral grip).</li>
<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>
<li>Curl Up: Exhale as you bend your elbows and curl the dumbbells upward towards your shoulders, keeping your palms facing each other throughout the movement.</li>
<li>Squeeze Biceps: At the top of the movement, squeeze your biceps and hold for a moment to maximize contraction.</li>
<li>Lower Down: Inhale as you slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.</li>
<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control. Keep your elbows close to your body throughout the movement.</li>
</ul>