Starting position

1. Stand up to an upright position with legs hip-width apart. 
2. Take a dumbbell in each hand and position that with your arms hanging at your sides.
3. Make sure your elbows are close to your torso with your palms facing forward.

Implementation

1. Keep your upper arms stationary and raise the dumbbells to shoulder level by exhaling while contracting your biceps muscles. 
2. Return to the starting position with your arms alongside your body and repeat the exercise a set number of times.