<ul>
<li>Lie flat on your back (supine) on a bench, with your feet firmly planted on the ground.</li>
<li>Hold a dumbbell in each hand with your palms facing up (supinated grip).</li>
<li>Extend your arms fully, letting the dumbbells hang straight down from your shoulders.</li>
<li>Keep your elbows close to your sides and stationary throughout the exercise.</li>
<li>Slowly curl the dumbbells toward your shoulders by bending your elbows, focusing on squeezing your biceps.</li>
<li>Pause briefly at the top of the movement when the dumbbells are near your shoulders.</li>
<li>Lower the dumbbells back down in a controlled manner to the starting position.</li>
<li>Repeat for the desired number of repetitions.</li>
</ul>
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