How to perform it

1. 1

   Sit on a preacher bench with a dumbbell in each hand, palms facing up.

2. 2

   Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.

3. 3

   Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.

4. 4

   Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5. 5

   Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Repeat the movement with your left arm.

7. 7

   Continue alternating arms for the desired number of repetitions.

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