Position yourself for this exercise by sitting back on an incline bench with a dumbbell in each hand (held at arms length). Keep your elbows as close to your torso as you possibly can and rotate your wrists until your palms are facing forward in order to assume the starting position. In order to execute the exercise, keep your upper arm stationary as your curl the weight forward and contract your bicep muscles. Ensure that only the forearm is moving. Your upper arm, torso, and legs should remain completely still. Continue the movement until the bicep is fully contracted (when the dumbbells are at approximately shoulder level). Hold the peak contraction momentarily before lowering the dumbbells back to the starting position. Repeat for the prescribed number of repetitions.
