Stand tall, feet shoulder-width apart, holding dumbbell in each hand, palms facing torso (neutral grip).

Keep elbows tucked close to sides.

Curl one dumbbell (e.g., right) upward towards shoulder, keeping palm facing torso.

Keep upper arm stationary.

Squeeze bicep at top.

Slowly lower dumbbell back down.

Repeat with other arm (left). Continue alternating.