Instructions:

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.