Stand behind an incline bench set at a 45-degree angle, holding a dumbbell in your right hand using an underhand grip (palm facing up). Place your right arm over the bench so your upper arm rests against the incline pad.
Keep your upper arm stationary and your elbow slightly bent. Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
Focus on isolating the biceps, minimizing movement in your shoulder and upper arm.
Maintain a slight bend in your elbow to avoid locking out the joint.
Breathe out as you curl the dumbbell and inhale as you lower it.
