- Hold a dumbbell with an underhand grip. Seated on an incline bench.
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
- Lay on an incline bench.
- Grab a dumbbell with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your bicep touches your forearm. Try not to let your elbow flair outward.
- Sit on incline bench holding one dumbbell with a neutral grip with arm hanging straight down.
- Curl dumbbell toward shoulder without moving upper arm.
- Squeeze bicep, then lower slowly to full stretch.
- Sit on incline bench holding dumbbell at side, palm facing inward.
- Curl dumbbell while twisting palm toward shoulder.
