Instructions

Stand behind an incline bench. Hold a dumbbell with one of your hands with a palm up grip and place that same arm over the bench keeping your elbow bent and dumbbell at shoulder height. Place your other arm by your side and have a split stance position.

From here, keeping your upper arm supported on the bench, lower the dumbbell down until your elbow is fully extended. Bring the dumbbell back to the start position by curling it upwards, contract the biceps. Only your forearm should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Repeat for the desired number of repetitions and then repeat on the other side.