Alternating Curl -- Seated

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Seated on the bench with your torso stabilized, hold the dumbbells like hammers at your sides.
Keep your chest up and your elbows braced at your sides at all time.
Bend your elbows and pull the dumbbells up while turning the palms up, until your elbows can't bend anymore.
Return slowly to the bottom position, turning the palms in again.
Seated on the bench with your torso stabilized, hold the dumbbells down at your sides with palms forward.
Starting with one arm, bend the elbows and pull the dumbbell up to the shoulders, and then lower it.
Repeat with the other side.