Instructions:
- 1Sit at a preacher bench with arms extended and the back of your upper arms resting on the pad.
- 2Hold one dumbbell in your hand with palms facing inwards.
- 3Curl the dumbbell upwards in a semicircular arc while maintaining tightness in your biceps.
- 4Lower the dumbbell slowly back to the starting position.
Tips:
- Make sure your arms are fully extended at the start.
- Don't use your shoulders or back to lift the dumbbell, isolate the biceps.
- Keep your wrists straight throughout the exercise.
- Control the weight during the eccentric (lowering) phase, don't let it drop quickly.