How to:

1)Position a bench in the inclined position. Hold a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.

2)Place your non lifting hand at the corner or side of the incline bench for stability. Your chest and armpit should be pressed against the top of the bench. Knees should be bend and feet flat on the floor. This is the starting position.

3Hold the upper arm stationary and curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move, your upper arm should stay planted on the bench. Stop when your bicep is fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.

4)Slowly begin to bring the dumbbells back to starting position as your breathe in. This is one rep.

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