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This is a great exercise to tone and define the biceps.  Muscles Involved:  Biceps.

Body Alignment:
o  Position yourself squarely on an incline bench.
o  Allow the dumbbells to hang at your sides.
o  The palms of your hands are facing forward.
o  Your elbows will point down during this exercise.
o  Brace the transverse abdominals.

Movement:
o  Curl the dumbbells up and contract the bicep muscle holding it for a count of one to two seconds.
o  Slowly begin to lower the dumbbells until your arms are lengthened and back to your sides.
o  Repeat for the desired number of reps in your set.

Training Tip:

As with all exercises in this program avoid using momentum and keep a smoothed, controlled movement from the transition of the top to the bottom.