Instructions:

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Place your other hand on an incline bench for support.
3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.