The exercise is for the biceps and lays emphasis on the biceps long head.
Lie down on a horizontal bench, take the dumbbells with an underhand grip.
Slightly bend your elbows, your feet should be placed on the floor firmly.
As you exhale, lift the dumbbells up slowly without moving or swinging your body.
Do not pause at the top, return to the starting position as you inhale.
You can raise both hands simultaneously or alternately.
Lying position allows to do the exercise with full range of movement. It lays emphasis on the working muscles but it can cause pain if you have lack of shoulder flexibility. Make sure that you feel comfortable while performing this exercise.