1) Set an adjustable bench's back rest to a 45° incline angle with the back rest pointing up.
2) Grab a pair of dumbbells and lay on the incline bench. Keep your feet planted on the floor to ensure balance.
Keep your arms on the side of the bench while holding the dumbbells with your palms point upwards. Make sure you do not fully extend your arms and that there is a slight bend in your elbow.
3) Curl the weight up towards your shoulders. At the top of the movement rotate outwards with your pinky finger and squeeze your biceps to add extra tension to the muscle.
For your first warm-up sets, lift both arms at the same time. With your last "working" sets, you would want to alternate between repetitions.
4) Slowly lower the weight back to your starting position.