Instructions:

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
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.