Starting position

1. Assume a standing position with your feet about hip-width apart. 
2. Grab a dumbbell in both hands and ensure they are facing forwards.
3. Contract your back and abdominal muscles

Implementation

1. Keeping your back straight, contract your biceps to lift the dumbbells upwards. 
2. Squeeze your biceps muscles tightly when the dumbbells are in the pinnacle position and pause for a moment in stillness.
3. Slowly lower the dumbbells back to the starting position and repeat this movement up to a set number of repetitions.