Dumbbell preacher curl

How to do it

1. 1Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
2. 2Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
7. 7Repeat for the desired number of repetitions.