1. Start Position Exhale as you slowly curl the dumbbell up. 
2. Middle Position As you curl, concentrate on twisting your wrist outward and bending from your elbow. Keep your upper arm stationary. Do not bend your wrist. 
3. End Position Continue to twist, positioning your pinkie higher than your thumb. Curl until your forearm touches your bicep. Do not bend your wrist. Hold for 1/2 a second, squeezing your bicep. 
4. Return to Middle Inhale as you slowly return to starting position, by reversing the motion. 
5. Return to Start Do not lock out your elbow. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the other arm. For each set, perform the entire exercise for one arm first, then for the other arm.

Start at this Position:

• Adjust the incline bench to its lowest setting (i.e. 45-degrees).
• Gripping a dumbbell in each hand, position yourself on the incline bench. Your back is straight and flat on the bench.
• Extend your arm at your side. Align your head, shoulder, elbow, and hand.
• Palm faces in. Keep a slight bend in your elbow and do not bend your wrist.

1. Throughout the entire range of motion:

   • Keep your back straight and flat on the bench.
   • Do not bend your wrist when twisting.
   • Keep your hand aligned with your shoulder.
   • Move by bending at your elbow only.

2. At start position, keep the weight, arm, elbow, shoulder, and head aligned.

   • At start position, do not lock out your elbow.

3. Use your bicep to perform the exercise, not your back.

4. This exercise can also be performed simultaneously.