Dumbbell Curl

1. Stand with your feet shoulder-width apart, a dumbbell in each hand, arms fully extended, and palms facing forward.

2. Engage your core and keep your elbows close to your torso to stabilize your upper body.

3. Exhale as you curl the dumbbells toward your shoulders, keeping your palms facing up throughout the motion.

4. Contract your biceps forcefully at the top of the movement and hold for a moment.

5. Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.

6. Repeat for the desired number of repetitions and sets.

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