dumbbell preacher curl

How to do this exercise

1. Step:1 Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
2. Step:2 Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3. Step:3 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. Step:4 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
6. Step:6 Inhale and slowly begin to lower the dumbbells back to the starting position.
7. Step:7 Repeat for the desired number of repetitions.