Sit in good body alignment (abs tight, chest up, back straight) with bench at 30 to 45 degree angle and feet in comfortable position. Relaxing arms at side, hold dumbbells (palms forward). In a controlled motion, keeping upper arm perpendicular to the floor, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.
Here are a few suggested alternative exercises:Ball Band Biceps CurlBall Dumbbell Concentration CurlBarbell CurlBarbell Reverse CurlDumbbell Hammer CurlDumbbell Reverse CurlEZ Bar CurlEZ Bar Reverse Curl