Sit on the bench, resting your right elbow on top block. Hold the dumbbell at shoulder level. This will be your starting position.
Inhaling, slowly lower the dumbbell by extending your arm until you feel the biceps stretching.
Curl the dumbbell upward while contracting the biceps as you breathe out. Hold the contracted position for a brief pause as you squeeze your biceps. At the end of the movement, the dumbbell should be at shoulder level. Remember that to ensure full contraction at the peak point you need to bring that small finger higher than the thumb.