Dumbbell alternate preacher curl

How to do it

1. 1Sit on a preacher bench with a dumbbell in each hand, palms facing up.
2. 2Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
3. 3Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
4. 4Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. 5Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
6. 6Repeat the movement with your left arm.
7. 7Continue alternating arms for the desired number of repetitions.