Instructions:

1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2. Hold the dumbbell with a neutral grip (palms facing your body).
3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.