Dumbbell Preacher Curl

How to do it

1. Sit at a preacher bench and lay the back of one upper arm flat against the pad, holding a dumbbell in that hand with an underhand grip.
2. Start with your arm nearly straight so the dumbbell hangs at a full stretch below the pad.
3. Keep your chest against the bench and your upper arm pinned to the pad throughout the set.
4. Curl the dumbbell up toward your shoulder, squeezing the biceps hard as your forearm approaches vertical.
5. Exhale as you curl up and inhale as you lower the dumbbell back to a full stretch slowly.
6. Avoid letting your upper arm lift off the pad or your shoulder shrug upward to finish the rep.

Muscles worked

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