Great exercise for targeting your biceps (brachialis, brachii) and building strength in your forearms.

Hold a dumbbell in each hand with palms facing your body. Keep your elbows close to your sides.

Lift one dumbbell across your body toward the opposite shoulder. Exhale as you curl. Pause and squeeze your biceps at the top, then lower slowly back down (2-3 seconds)

Repeat on the other arm, keeping movement controlled.

Perform 8–12 repetitions on each side for 2–3 sets. Avoid swinging your arms.