Instructions:
- 1Sit on a preacher bench and hold a dumbbell in one hand, making sure your upper arm and elbow are comfortably rested on the bench.
- 2Curl the dumbbell up in a semi-circle motion, bringing it towards your shoulder.
- 3Pause briefly at the top of the movement as you contract your biceps.
- 4Lower the dumbbell back down in a controlled manner until your arm is fully extended.
- 5Repeat the movement for the desired number of repetitions before switching to the other arm.
Tips:
- Keep your wrist and elbow stable throughout the movement.
- Avoid swinging or using momentum to lift the weight; ensure all movement is controlled.
- Concentrate on squeezing your biceps at the top of each rep.
- Make sure to fully extend your arm at the bottom of the movement to engage your forearms properly.