Scott Biceps Curl
Set an adjustable incline bench to a 70 degree incline and stand behind it with your feet planted firmly on the floor. Keep your back straight and pressed against the back pad from behind the bench.
Hold a dumbbell in each hand with an underhand grip (palms facing forward). Rest the dumbbells on top of the bench with your arms extended. Dumbbells should be touching each other at the starting position.
Keeping your upper arms resting on the bench, flex at the elbow to curl the weights up toward your shoulders. Focus on contracting the biceps as you curl and separating the dumbbells 10 to 15 degrees from where they started, outward.
Only curl the dumbbells halfway up, until your forearms are vertical or a couple inches more. Do not swing or rock your torso to lift any heavier weight. This isolates the biceps muscles instead of involving shoulders or back.
Pause and squeeze the biceps hard at the top contracted position for a second. Slowly lower the dumbbells back to the starting position to complete one rep.
Repeat for the desired number of reps or sets, taking breaks as needed. Make sure you keep proper form - no swinging the weights up or leaning backwards. Control the weights through the entire range of motion.
