Kneel down on one knee and rest your same-side arm on the incline bench. Hold the dumbbell in a vertical position and get ready to start the movement. This is your starting position.
Lower the dumbbell down until it almost touches the bench. Don't lower it completely because you should always keep tension in your biceps for maximum effectiveness. Then, raise the dumbbell back up until your forearm is almost completely vertical. Then, do the same with your other arm. Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arm completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.
This is a great exercise for the biceps. It's the type of exercise that you can throw into the mix into an already existing bicep workout routine. You can do a variation of this exercise by standing up. However, in that case you will need a high(er) adjustable bench.
Regardless of which way you do it - standing or kneeling - this exercise will do wonders for the lower head of your biceps which will give them a full and more complete look. This is what all guys want.