How to perform it

1. 1

   Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.

2. 2

   Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.

3. 3

   Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

4. 4

   Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Inhale and slowly begin to lower the dumbbells back to the starting position.

6. 6

   Repeat for the recommended amount of repetitions.

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