Instructions:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
3. Pause for a moment at the top, squeezing your biceps.
4. Inhale and slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.