How to perform it

1. 1

   Stand up straight with a dumbbell in each hand, palms facing your torso.

2. 2

   Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

3. 3

   This will be your starting position.

4. 4

   Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.

5. 5

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

6. 6

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

7. 7

   Then, inhale and slowly begin to lower the dumbbells back to the starting position.

8. 8

   Repeat for the recommended amount of repetitions.

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