1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.

2. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder, squeezing at the top of the movement.

3. Lower the dumbbell back down to the starting position and repeat the movement with the opposite arm.

4. Continue alternating arms for the desired number of reps.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.

2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.