Training for Ladies - Day 5 - Exercise 4 - Seated Dumbbell Incline Curl: You've just completed 3 back exercises already which would have worked your biceps which is why only one isolation bicep exercise is being done. The incline for this exercise is quite high, but the tempo is still the same; 3 seconds on the way down, 1 second on the way up. The dumbbells are supinated at all times; that is the palms are always facing forward. Don'ts - Avoid bringing the elbows or shoulders forward, tucking in your chin or rounding the upper back. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.