Stand up straight with feet shoulder-width apart
Hold a dumbbell in each hand with palms facing forward
Keep elbows close to your sides
Brace your core and keep your back straight
Curl the weights upward by bending your elbows
Lift until the dumbbells are near shoulder level
Pause briefly at the top
Lower the weights slowly and with control
Repeat for the desired number of reps
Keep your wrists neutral throughout the movement
Avoid swinging your body
Avoid moving your elbows forward
Exhale as you lift
Inhale as you lower