Incline Dumbbell Curls

Grip each dumbbell with your hand in the center of the handle and lie on the incline bench (35-40°) with your feet flat on the floor or platform while maintaining the natural curve in your low back.
 
Start with your arms hanging straight down towards the floor with the palms of your hands facing forward.
 
Curl the dumbbells up until they reach shoulder level, being sure to keep your upper arms in a fixed position, perpendicular to the floor, throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.