SETUP: Grab a dumbbell and stand behind a bench which is set to a high incline. Most people make the mistake of using a 45 degree incline, which doesn’t provide the level of difficulty we are searching for here. Get the bench as high as you can, even 90 degrees if possible (stand on some weight plates or a step if you need to), this will create the maximum amount of grativational pull to work against!
REP: Let your arm hang down over the bench, and begin curling the weight up towards your shoulders before controlling the descent.
TIP: When you get near muscle failure you can use your free hand to help you curl the dumbbell up, then let your working arm perform the negative phase (lowering the weight) on its own.
