Starting position: Sit on an incline bench while keeping your back flat against the bench. As always, keep your shoulders squared and your chest elevated. Grab a pair of dumbbells. In the starting position, your arms will be hanging straight down.
The exercise: With your palms in the up, or supinated, position, curl the dumbbells towards your shoulders. Even though you're sitting down, it's still possible to lurch your upper body and use momentum to curl the dumbbells—don't.
Sets: Do 2-3 sets of 8-12 reps (each arm) at a 2-0-2 tempo, depending on your level of fatigue. Since this is the last exercise in your biceps workout, I want you to really fatigue the biceps.
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