1
Sit upright on a flat bench with feet firmly planted on the floor, back against or near the backrest, holding a dumbbell in each hand with arms extended downward at your sides, palms facing forward
2
Position dumbbells at arm's length with a neutral grip, feet shoulder-width apart for stability, core engaged, and shoulders relaxed away from ears
3
Lower the dumbbells in a controlled manner by extending the elbows, allowing the weights to descend toward the floor while maintaining a slight bend in the elbows at the bottom position, keeping upper arms relatively stationary
4
Flex the biceps and curl the dumbbells upward in a controlled arc, driving elbows toward hips, bringing weights toward shoulders until forearms are approximately perpendicular to the ground, then return to starting position