- Hold the dumbbells with a neutral grip (thumbs facing the ceiling). 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 the dumbbells 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 biceps touch your forearms. Try not to let your elbows flair outward.
- Lay on an incline bench with your palms facing forward.
- Flex at the elbows until your forearms touch your biceps.
- When you hit the top of the movement, rotate your palms and then lower the dumbbells slowly.
- Start with a with a dumbbell in one hand and your elbow resting on the bench.
- From this starting position, curl the dumbbell up towards your shoulder, keeping your upper arm stationary on the bench.
