dumbbell prone incline curl

How to do this exercise

1. Step:1 Adjust the bench to a 45-degree incline.
2. Step:2 Lie face down on the bench with your chest and stomach resting against it.
3. Step:3 Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
4. Step:4 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5. Step:5 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
7. Step:7 Inhale and slowly begin to lower the dumbbells back to the starting position.
8. Step:8 Repeat for the desired number of repetitions.