1. This movement is performed with dumbbell on a inclined bench.
2. Sit on a inclined bench, aprox. 30 degrees. Lie back with a dumbbell in each hand, be sure to keep your head up slightly instead of flat on the bench.
3. Begin with the dumbells hanging straight down at your sides. You must keep your elbows pointed down during the entire range of motion, you may move them slightly forward at the top to get a greater contration of your biceps. One arm at a time, curl up the dumbbell up. As you come up twist your wrist in towards you, this will allow you to flex your biceps hard at the top. Then, simultaneously lower the dumbbell back to a fully extended position as you curl up the opposite arm.
4. Repeat the movement.

This is a great movement for those of you who want to to shape your overall biceps. Due to the incline of the bench, you can really isolate the biceps without cheating. It also allows you to stretch the biceps which puts all the biceps muscle fibres into play. Keep your elbows in one place at all times and flex hard at the top! Another tip is to keep your wrists locked out straight, this will further isolate the biceps. Good Luck!