How to perform it

1. 1

   Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.

2. 2

   Keeping your upper arms stationary, exhale and 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 desired number of repetitions.

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