Instructions:

1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
6. Repeat the movement with your left arm.
7. Continue alternating arms for the desired number of repetitions.