Grab two dumbbells and adopt a shoulder width, upright standing position with your back straight and arms by your side.
The palms of your hands should be facing your torso. This will be your starting position.
Whilst holding the upper arm stationary, exhale as you curl both dumbbells upward, contracting your biceps. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze your biceps. (Tip:Only the forearms should move.)
Inhale as you slowly begin to bring the dumbbells back along the same path, down to the starting position.
