Instructions:

1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
2. Keep your back straight and your elbows close to your torso.
3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
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.