Main Muscle: Biceps

* Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.

* Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.

* Lower the dumbbell back to the starting position.
* Repeat the movement for the prescribed amount of repetitions.