Sit on incline bench (30-45 degrees), holding dumbbell in each hand, arms hanging straight down.

Start with palms facing body or forward.

Keeping upper arm stationary, curl one dumbbell (e.g., right) towards shoulder. Supinate (turn palm up) as you curl.

Squeeze bicep at top.

Slowly lower dumbbell back down with control.

Repeat with other arm (left). Continue alternating.