Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
Keep your elbows close to your torso and curl one dumbbell up towards your shoulder, rotating your wrist so your palm faces upward (supinated grip) at the top of the curl.
Hold the top position for a brief moment, ensuring you squeeze your biceps, then slowly lower the dumbbell back to the starting position, rotating your wrist back to the neutral grip.
Repeat the curl with the other arm, alternating arms for the desired number of repetitions.
Form tips
Perform the movements in a controlled manner, avoiding any jerking or swinging.
Ensure your elbows stay close to your body and do not flare out during the curl.
Keep your wrists straight and avoid excessive bending.
