Dumbbell Prone Incline Curl

This exercise helps you to gain strength in your biceps. Begin by adjusting an incline bench to about 45-60 degrees. Lay on your stomach with your chest snugly against the pad, letting your arms hang straight down. Hold a dumbbell in each hand with your palms facing each other. Curl the weights while keeping your upper arms stationary and exhale as you lift the dumbbells. Continue to lift the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position, then inhale and slowly begin to bring the weights back to the original position.