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1. 1

   Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.

2. 2

   While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

3. 3

   After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.

4. 4

   Repeat for the recommended amount of repetitions.