Dumbbell Preacher Curls

How to do it

1. Sit at a preacher bench and adjust the height so that your upper arms rest comfortably on the pad. Grasp a dumbbell in one hand with your palm facing up. Your arm should be fully extended. This will be your starting position.
2. As you exhale, curl the dumbbell upward by contracting your bicep. Continue the movement until your bicep is fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second and squeeze the bicep.
3. As you breathe in, slowly lower the dumbbell back to the starting position. Tip: Avoid using momentum and keep the movement controlled throughout.
4. Repeat for the recommended amount of repetitions, then switch arms.