dumbbell preacher curl

Instructions

1. 1

   Étape 1: Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.

2. 2

   Étape 2: Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Étape 3: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Étape 4: Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Étape 5: Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Étape 6: Inhale and slowly begin to lower the dumbbells back to the starting position.

7. 7

   Étape 7: Repeat for the desired number of repetitions.