1)Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in each hand.
2)Sit on the incline bench with your back flat against the bench. Let your arms hang down to your sides with your elbows in. Your palms face forward. This is the starting position.
3)Curl up the dumbbells at the same time until your biceps are fully contracted. Dumbbells Should be close to the body, almost scraping your pockets on the way up. Upper arms should not move. Hold the contraction for a second then lower slowly back to the starting position. This is one rep.