Instructions:

1. Stand up straight with a dumbbell in each hand, palms facing your body.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.