Instructions:

1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale as you slowly begin to lower the barbells back to the starting position.
6. Repeat for the desired number of repetitions, alternating arms.