Seated on a bench with or without back support, hold a dumbbell in each hand with arms fully extended at your sides. Keep your elbows close to your torso and make sure your palms are facing forward.
Exhale and curl the weights while contracting the biceps. Be sure to keep the upper arms stationary. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause.
Inhale as you slowly lower the dumbbells back to the starting position.