4c Incline Curl
Sets: 2 Reps: 9-12 (each arm) Rest: 60 sec.
Set an adjustable bench to a 30- to 45- degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides. Without moving your upper arms, curl both dumbbells as high as you can. Lower the weights back to the starting position. That's one rep.