Alternate Incline Dumbbell Curl

Sit back on an incline bench with a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps. Tip: Only the forearms should move.