Instructions:

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
2. Place your opposite hand on your thigh for support.
3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly lower the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions, then switch arms.