Stand with a dumbbell in each hand at arm’s length and the palms facing forward. Curl the weights up in front of yourself, then lower under control, keeping the palms facing forward.
 
Purpose
The dumbbell curl is a simple exercise to strengthen the biceps and help achieve or preserve symmetry side to side. It’s also helpful for strengthening the elbow joint. Using dumbbells allows the hand and wrist to be in a comfortable position and prevents potential strain at elbows common when curling on a barbell.
 
Programming
Generally sets of 6-15 reps are appropriate.