Instructions:

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
3. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.