<ul>
<li>Sit on a bench with feet flat on the floor.</li>
<li>Hold a dumbbell in each hand, palms facing up.</li>
<li>Rest your upper arms on your thighs, letting the dumbbells hang down.</li>
<li>Curl the dumbbells up towards your shoulders, keeping your elbows stationary.</li>
<li>Squeeze your forearms at the top of the movement.</li>
<li>Lower the dumbbells back to the starting position.</li>
<li>Repeat for the desired number of reps.</li>
</ul>