1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length. Your palms should be facing your torso, and you will maintain this grip throughout the exercise.
2. Keep your elbows close to your torso and your back straight. This will be your starting position.
3. Exhale and slowly curl the dumbbells upward by contracting your biceps. Ensure that the upper arms remain stationary and only your forearms are moving during the curl.
4. Continue the curl motion until the dumbbells are at shoulder level.
5. Hold the top contracted position for a brief moment, then inhale as you slowly lower the dumbbells back to the starting position.
6. Repeat the movement for the desired number of repetitions, and complete all sets.
7. Maintain control of the dumbbells throughout the exercise, avoiding any swinging or use of momentum.
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