Grab a dumbbell off the rack with your right hand. Take a few steps back and bend over slightly at the waist with feet about 6-inches apart. Rest left hand out-stretched on the rack in front of you. Keeping upper arm still, exhale while curling the weight upward until biceps are fully contracted and dumbbell is parallel to your chest. Pause and then slowly return to starting position. Repeat for all reps then switch arms and repeat.