One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in your right hand and rest it across the incline bench with a supinated (palms up) grip. Position your left hand at the incline bench and extend it. The chest should be pressed against the top part of the incline bench and your feet should be pressed against the floor at a wide stance.
While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbell back to starting position. Repeat the exercise according to the training plan then switch arms.