START: Grasp a pair of dumbbells and lie back on an incline bench set at about 30 degrees, allowing your arms to hang straight down toward the floor by your sides. Use a neutral grip, with your palms facing in.
MOVE: Keeping your shoulders back and upper arms in a fixed position perpendicular to the floor, lock your elbows at your sides and curl both dumbbells toward your shoulders. Turn your little fingers up and continue to curl until you reach a peak contraction in your biceps. Reverse along the same path and repeat for reps. For subsequent sets, adjust the incline bench to 45, 60 and finally 90 degrees for the fourth set.
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