Bicep curl standing next to an incline bench

Stand behind the back of an incline bench. Take a dumbbell in your hand and rest your elbow on the back of the bench, as shown in the figure. The palm is turned up. With your free hand, grasp the edge of the bench. The chest is pressed against the top of the back of the bench. Feet wider than shoulder width. This will be your starting position. Slowly exhale as you bend your arm for biceps. The part of the arm from the elbow to the shoulder must remain motionless. Tip: Only the forearm works. The movement should continue until the biceps is fully contracted, until the arm is at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower your arm to the starting position. Complete the required number of repetitions. Change Arm Variations: You can use a lower pulley instead of a dumbbell for this exercise.