Stand straight with dumbbell in each hand at arms length with palms facing the torso

Keep your knees slightly bent

This is your starting position

Keeping the upper arm stationary, curl the dumbbell in your left hand and raise them until your biceps are fully contracted

The palm will face your shoulder while the biceps are fully contracted

Hold the contraction for a second and slowly begin to lower the dumbbell back to the starting position

Repeat the movement with the other hand.