Sit back on the incline bench that has been set at a 45-degree angle. Your back should be flat against the bench, with your feet flat on the floor.

 

Take a dumbbell in each hand, palms facing in and arms extended downward. Your arms will be slightly behind your body.

 

Flex your elbows, curling dumbbells upward in an arc toward your shoulders. While curling upward, slowly turn the dumbbells outward. 

 

Slowly return to the starting position, and repeat the exercise for the recommended number of sets and repetitons.