An exercise for the biceps which lays emphasis on the muscle long head.
Sit on an incline bench, grasp the dumbbells with an underhand grip.
Slightly bend the elbows, your feet should be place on the floor firmly.
From the starting position, as you exhale, lift the dumbbells up without moving or swinging your body.
Without pausing at the top, slowly return to the starting position as you inhale.
You can raise both hands together or alternatively.
Try changing the bench angle depending on the flexibility of your shoulders.
Do not extend your arm too far back as it can injury the ligaments.