Standing Dumbbell Biceps Curl

Step 1: Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.
Step 2: Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. Bring the dumbbells up towards your shoulders, ensuring that your elbows remain close to your torso. Squeeze your biceps at the top of the movement.
Step 3: Inhale and slowly lower the dumbbells back down to the starting position, fully extending your arms. Repeat for the desired number of repetitions, focusing on using controlled and smooth movements throughout the exercise.