Training With Phil Heath – Exercise 2 – Incline Dumbbell Curl: This exercise is a great way to really work and build bulk on the biceps as it helps you to avoid momentum. By keeping your back on the bench, you know when you’re using momentum as it usually results in your back coming forward. To start the exercise, sit down and grab the dumbbells and slowly raise the dumbbells up, holding for a second at the top before slowly lowering them back down to the starting position. You can either do this exercise alternating the curls between arms or doing them together. Aim for 3 working sets of 8-12 reps with 60-90 seconds rest in between sets. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.