• Type: Strength
• Main Muscle Worked: Biceps
• Level: Intermediate

1. Stand on the backside of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
2. Position your non-lifting hand at the corner or side of the incline bench.Your Chest will need to be pressed against the top part of the incline bench, your feet need to be pressing against the floor in a wide stance. should press your feet against the floor at a wide stance. This is the starting position.
3. While holding the upper arms stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted, and the dumbbell is at shoulder level. Hold the contracted position for a second.
4. Slowly begin to bring the dumbbells back to starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.
6. Switch arms while performing this exercise.

Variation: You can perform this exercise also with a low pulley.