Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
2. Keep your arm fully extended and close to your body, with your palm facing down.
3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of repetitions, then switch to the other arm.