1 - Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing forward and your arms fully extended by your sides.
2 - Keep your elbows close to your body and lift the dumbbells up towards your shoulders, bending your elbows and contracting your biceps.
3 - Pause at the top of the movement and squeeze your biceps.
4 - Slowly lower the dumbbells back down to the starting position, straightening your arms fully.
