Lifting dumbbells for biceps on an incline bench with a grip "hammer"

Sit on the bench. Hold a dumbbell in each hand with a neutral grip. Hands down, elbows pressed to the body. This will be your starting position. As you exhale, bend your arms for biceps. Tip: part of the arm from the elbow to the shoulder should remain motionless. Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower the dumbbells down, returning it to its original position.