Instructions:

1. Adjust the bench to a 45-degree incline.
2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Inhale and slowly begin to lower the dumbbells back to the starting position.
8. Repeat for the desired number of repetitions.