- Set up an incline bench at 45 degrees.
- Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
- Put your arms down by your side with your palms facing in to your body.
- Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
- Flex or squeeze your bicep at the top of the movement and hold for a count of one.
- Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.
You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)