Incline Dumbbell Curl.

Make every rep count.

1. 01

   Set an incline bench to about 55–65°. Sit back with your upper back and hips firmly against the pad, feet planted.

2. 02

   Grab two dumbbells with a supinated (palms-up) grip and let your arms hang straight down. Keep your shoulders pulled back and down—don’t let them roll forward.

3. 03

   Take a breath, brace your core, and curl both dumbbells up by bending at the elbows. Keep your upper arms pinned in place (no swinging).

4. 04

   Squeeze at the top when your biceps are fully contracted.

5. 05

   Lower slowly and under control until your elbows are straight again, keeping tension on the biceps.

6. 06

   Repeat for your target reps.