Instructions:

1. Sit on an incline bench with a dumbbell in each hand, palms facing each other.
2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
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.