<ul>
<li>Set an incline bench to a 45-degree angle.</li>
<li>Sit on the bench with your back fully supported by the pad.</li>
<li>Hold a dumbbell in each hand with an underhand grip (palms facing up), letting your arms hang down fully extended at your sides.</li>
<li>Keep your elbows close to your torso and your upper arms stationary as you slowly curl the dumbbells upward by bending your elbows.</li>
<li>Continue curling until the dumbbells reach shoulder level, squeezing your biceps at the top of the movement.</li>
<li>Slowly lower the dumbbells back to the starting position, fully extending your arms.</li>
<li>Control the movement throughout, avoiding any swinging or use of momentum.</li>
<li>Perform the desired number of repetitions, maintaining proper form.</li>
</ul>
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