Equipment
Dumbbells
Body Parts
Arms

Step-by-step instructions

1. Sit on an incline bench or seat with a backrest holding a dumbbell in each hand.
2. Keeping your upper arms against your sides, curl the weights simultaneously, rotating your wrists outward so that your palms face you in the top position.
3. Hold the top position for two seconds, squeezing your biceps, and take three to five seconds to lower the weights on each rep.