Stand tall with a dumbbell in each hand
Keep your arms at your sides and your palms facing forward
Keep your elbows close to your torso
Brace your core and keep your shoulders relaxed
Curl the dumbbells upward by bending your elbows
Lift until the dumbbells are near shoulder level
Pause briefly at the top
Lower the dumbbells slowly and under control
Repeat for the desired number of reps
Keep your wrists straight throughout the movement
Avoid swinging your body
Avoid moving your elbows forward
Use a weight you can control with proper form