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Beginner
Biceps
Dumbbell Seated Preacher Curl
This exercise focuses on your biceps. You sit on a preacher bench, which holds your arm in place. This stops you from swinging the weight and makes your muscles work harder.
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How to Perform
- 1Sit on the preacher bench with your feet flat on the floor.
- 2Hold a dumbbell in one hand with your palm facing up. Rest the back of your upper arm flat against the bench pad.
- 3Keep your upper arm still. Breathe out as you lift the weight up toward your shoulder.
- 4Stop for a moment at the top. Breathe in and slowly lower the weight back to the start.
- 5Do this for your set number of times, then switch to the other arm.
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