· Lie on a flat bench with your head at one end and your feet planted firmly on the floor. · With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench. · Slowly raise your arms up until they are level with your chest. · Curl the dumbbells by twisting your palms, so that your forearms touch your biceps. · Slowly lower your arms to the starting position.