Sit down on a flat or military bench and grab a hold of the dumbbells with your palms facing up. Your arms should be extended down and to your sides. This is your starting position.
Lift both dumbbells up until they go past your nipple level. Then, lower them back down to your sides but don't fully extend your arms straight because you should always keep tension in your biceps for maximum effectiveness.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely at the bottom portion of the exercise movement
Don't swing your body or arms in an attempt to lift the dumbbells easier; this is cheating and does nothing for your biceps!
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.