<ul>
<li>Position Yourself: Lie flat on your back on a bench or exercise mat.</li>
<li>Hold Dumbbells: Hold a dumbbell in each hand, palms facing up, and let your arms hang down towards the floor.</li>
<li>Engage Core: Tighten your abdominal muscles to stabilize your spine and keep your lower back pressed into the bench.</li>
<li>Curl Weights: Exhale as you curl the dumbbells towards your shoulders, keeping your upper arms stationary and elbows close to your body.</li>
<li>Squeeze Biceps: At the top of the movement, squeeze your biceps for a moment to maximize contraction.</li>
<li>Lower Dumbbells: Inhale as you slowly lower the dumbbells back down to the starting position, maintaining control.</li>
</ul>