How to perform it

1. 1

   Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.

2. 2

   Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.

3. 3

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

4. 4

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

5. 5

   Inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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