Instructions:

1. Kneel on the floor with an exercise ball in front of you.
2. Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up.
3. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions.