The incline dumbbell curl again makes use of a bench which is set at a 45° angle. You will lay back on the bench press with your arms hanging down by your side, with a dumbbell in each hand, ensuring that your head is firmly pressed against the bench. Slowly lift the dumbbells in a traditional bicep curl movement up to your armpits, hold for a few seconds and then slowly return to the starting position. The number of repetitions will depend upon the weight of each dumbbell but this is not a case of going through the pain barrier. Gradually over time you will be able to increase the repetitions.