Instructions:

1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward.
2. Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms.
3. Keeping your upper arms stationary, exhale and curl the weights 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.