<ul>
<li>Set an incline bench to a 45-degree angle.</li>
<li>Sit on the bench with your back firmly against the pad, holding a dumbbell in each hand with a neutral grip (palms facing each other).</li>
<li>Let your arms hang down fully extended, with your palms facing your torso.</li>
<li>Keeping your upper arms stationary, slowly curl the dumbbells upward by bending your elbows, maintaining the neutral grip throughout the movement.</li>
<li>Continue curling until the dumbbells are at shoulder level and your forearms are vertical.</li>
<li>Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.</li>
<li>Control the movement, avoiding any swinging or using momentum.</li>
<li>Perform the desired number of repetitions, maintaining proper form throughout.</li>
</ul>
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