Alternating incline dumbbell biceps curl

Directions:

Sit back on an incline bench with a dumbbell in each hand and held at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as you breathe in.
Repeat for the recommended amount of repetitions.