Instructions:
- 1Sit on the preacher bench and adjust the height so your upper arms rest comfortably on the padding.
- 2Hold the dumbbell in your hand with your arm fully extended.
- 3Curl the dumbbell up until your forearm is vertical, pause briefly at the top of the curl.
- 4Slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, before switching to the other arm.
Tips:
- Avoid using your shoulders or back to lift the dumbbell; concentrate on using your bicep only.
- Ensure you control the weight throughout the curl to enhance muscle activation.
- Avoid fully locking out your elbow at the bottom of the movement. This can place strain on the elbow joint.
- Maintain tension even at the bottom of the movement; the weight should never rest on the pads.