Stand straight. Take a dumbbell in each hand. Your hands are lowered down and the elbows are close to the torso. Rotate your wrists so that your palms are faced forward. This will be your starting position.
Exhaling, curl the dumbbells upward while contracting the biceps. 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 as you squeeze your biceps.
While inhaling, slowly lower the dumbbells back to the starting position.