Instructions:

1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze 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.