Dumbbell Preacher Curls

This exercise works the biceps muscle. It isolates the biceps, but also works the forearms.

 

Before the exercise

• Find a preacher bench, and prepare the barbell with appropriate weight.

 

The exercise

• Sit on the bench with a dumbbell in one hand
• Rest the upper arm of your dumbbell arm flat on the bench
• Let the other (under) arm rest on the pat.
• Lower the dumbbell until your elbow is almost straight.
• Curl the dumbbell up in shoulder height, by only moving your forearm.
• Lower the dumbbell back down in a slow and controlled movement.
• Repeat the exercise with both arms

Tips & Tricks

• When reaching the top position hold the dumbbell for a second. This will maximise the effect of the exercise.
  
  
• Perform the exercise with the same number of repetitions for each arm.