In a standing position grab a hold of the dumbbell with your palms up and arm relaxed and down at your side. This is your starting position.
Raise the dumbbell up until it's just a few inches away from your shoulder. Then, lower it back down but don't extended your arm completely because you should always keep tension in your biceps for maximum effectiveness.
Repeat the entire movement for the desired or prescribed number of repetitions and then switch and do the same with the other arm.
Perform this exercise in a smooth and fluid motion
Keep your upper arm (the portion of your arm between the elbow and shoulder) tucked close to your body and fixed
Don't extended your arm completely on the downward portion of the movement
Don't swing your body in an attempt to lift the dumbbell 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 a heavier dumbbell.