Sit back on a bench thats set at an incline, holding a dumbbell in each hand and with your feet placed firmly on the ground. Hold the dumbbells so that your arms are fully extended with your palms facing away from you. This is your start position. Keeping your elbows and upper arms still, bend at the elbows and drive the dumbbells up towards your chest. Exhale as you do this and squeeze your biceps. Reverse the movement to return with control to the start positon, inhaling as you do so. Repeat for the required number of reps (or time).