Lie face down on an incline bench set to a relatively low angle with a dumbbell in each hand. Let your arms hang straight down perpendicular to the floor. Depending on your height and the bench height, you can either sit or stand (straddling the seat). Your chest should be right at the top of the bench. Keep your head up and chest high to ensure easy breathing. If you feel the bench is compromising your air flow then you need to lift your chest up higher on the bench. Starting with your arms fully extended and palms facing out, curl the weight up to a full contraction. Curl the weight up only moving at the elbows and squeezing the biceps hard. Do not start with any swing from your shoulders. Slowly lower the weight back to the start position and get that full stretch that will fill your biceps with nutrient rich blood.
Laying on an incline Bench facing the opposite way rather than sitting normal onto the bench allow your arms to hang straight down.
Using either a barbell or dumbbells from the hanging position curl the weight upward toward the bench and repeat for reps
