· Adjust an incline bench to a 45 degree angle. · Grasp dumbbells in each hand with and sit down with your back against the bench, with your feet resting on the floor for support. · Allow your arms to hang down at your sides, your palms facing your body. · Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. · In a controlled manner lower the weight and repeat.