SETUP: Set a bench to an high incline, sit back and maintain great posture by puffing your chest out and pinning your shoulders back against the bench.
REP: Curl the dumbbells up by squeezing your biceps HARD, and control the weight as you lower it back to the starting point. Keep a neutral-grip on the dumbbells throughout the whole move (palms facing in).
TIP: Curling with your elbows behind the body places your biceps in their lengthened state. You will not be as strong here as you’d be if you had your arms out in front, but that’s what makes this a great exercise! Resist the urge to let your elbows flow forward when the burning begins. This will force your biceps to grow much faster.