How to perform it

1. 1

   Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.

2. 2

   Place your opposite hand on your thigh for support.

3. 3

   Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.

4. 4

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

5. 5

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

6. 6

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

7. 7

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

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