Hi, I'm Jay McLeod. Today, we're going to discuss a pyramid workout for the biceps. Now, you can either pyramid the weight up, or pyramid the weight down. What a pyramid allows you to do, is break down more muscle tissues in the muscle that you're working. O.k., now I'm going to show you how to do the incline dumbbell curl, o.k. For pyramiding, say you're doing three sets, o.k., after you do your repetitions, bump the weight up, pyramid the weight up and lower the set. So, for instance, in this exercise, I'm going to start off with lighter weights and I'm going to go for 12 repetitions. The next set, I'm going to go a little heavier, I'll go for ten. The third set, I'm going to go even heavier than that and I'm going to go for about eight repetitions, o.k. So, I'm pyramiding the weight up and I'm dropping the reps down. Now, with your arms fully extended, o.k., body pressed against the incline bench. You're going to turn your wrist out, you're going to curl up towards your chest, o.k. You're going to inhale and fully extend your arms at the bottom. Very important that you fully extend your arms, so you don't you don't cut yourself short, you don't cut off your range of motion, o.k. So, you want to inhale, curl your biceps up, o.k., exhale, fully extend your arms. And like I said, on the first set, go on for about 12 repetitions.