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Biceps
Dumbbell Preacher Curl
This is a bicep exercise done while sitting on a special bench. The bench supports your arms so you cannot swing them, making your biceps do all the work.
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How to Perform
- 1Sit on the preacher bench. Rest your upper arms on the pad and press your chest against it.
- 2Hold a dumbbell in each hand with your palms facing up. Straighten your arms.
- 3Keep your upper arms still. Breathe out and lift the weights by bending your elbows.
- 4Keep lifting until your biceps are tight and the weights are at shoulder height.
- 5Hold this top position for a moment and squeeze your biceps.
- 6Breathe in and slowly lower the weights back to where you started.
- 7Do this for the chosen number of times.
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