Sit on an incline bench with a dumbbell in each hand with the palms facing forward and the arms hanging vertically. Curl the weights up in front of yourself, then lower under control, keeping the palms facing forward and the back flat on the bench.
 
Purpose
Like all curls, the incline dumbbell curl strengthens the biceps and helps achieve or preserve symmetry side to side. It’s also helpful for strengthening the elbow joint. Using dumbbells allows the hand and wrist to be in a comfortable position and prevents potential strain at elbows common when curling on a barbell. The incline position places a stretch on the biceps as well as largely eliminates any cheating.
 
Programming
Generally sets of 6-15 reps are appropriate.