SETUP: Set your bench to a 45 degree angle and lean into it, your legs should be out straight behind you. Keep your chest up & shoulders back (don’t slump into the bench like a lazy f**k), and let the dumbbell hang down in a neutral-grip position.
REP: Curl the dumbbell up as if aiming it towards your shoulders, then control it on the way down.
TIP: This exercise places your elbows in front of your body, which puts the biceps in their shortened (strongest) state. That makes this a good exercise to take the muscle to complete failure!