Standing Biceps Curl
Stand up straight with a dumbbell in each hand at arm's length (palms facing out). Keep your elbows close to your torso.
Keeping the upper arms stationary, curl the dumbbells while contracting your biceps. Continue to raise the dumbbells 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.
Slowly begin to lower the dumbbells back to the starting position and repeat the exercise according to the training plan.