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Dumbbell Preacher Curl
- 1 - Set the preacher curl bench to a comfortable height and sit down, placing the back of your upper arm flat against the angled pad.
- 2 - Hold a dumbbell in one hand with an underhand (supinated) grip, with your arm fully extended at the bottom.
- 3 - Keep your upper arm pressed firmly against the pad throughout the movement to isolate the bicep.
- 4 - Curl the dumbbell upward in a controlled motion by flexing your elbow, raising it until your forearm is just past perpendicular to the floor.
- 5 - Squeeze your bicep at the top of the movement for a brief pause.
- 6 - Slowly lower the dumbbell back to the fully extended starting position in a controlled manner, feeling the stretch in the bicep.
- 7 - Complete the desired number of repetitions, then switch to the other arm.
