Seated Straight or Incline

1. Position a bench with a movable back to a 90-degree angle or incline it to a 30-to 45-degree angle.
2. Sit down holding the dumbbells and let the arms hang straight down by the sides.
3. Keep the abs tight and the back pressed firmly against the back of the bench throughout the movement.
4. Inhale, supinate the hands, and curl the dumbbells up toward the chest until the elbows are completely bent. Pause for 1 second and exhale while slowly lowering to the starting position.
5. To do this exercise with alternating arms, fully complete the movement with one arm and then complete the movement with the other.