How to perform it

1. 1

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

2. 2

   Keep your back straight and your elbows close to your torso.

3. 3

   Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.

4. 4

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

5. 5

   Pause for a brief 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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