Dumbbell standing preacher curl

How to do it

1. 1Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2. 2Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
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.