Stand with a pair of dumbbells at your side. Rotate your shoulders backward, supinating your hand and turning your palms out. Take a 3/4 breath. Contract your biceps and inner forearm muscles, flexing your wrist and lifting the dumbbell out and up until your forearm squeezes your biceps. Keep your upper arm at your side and pointed downward through the "sticking point" when the resistance is furthest away from the "center of gravity." Hold momentarily, and slowly lower the dumbbell back to a starting position.