How to do a dumbbell preacher curl

Setup:

1. Position: Sit at a preacher curl bench. Adjust the seat height so that the back of your upper arm (triceps) rests flat on the pad when you're seated.
2. Grip: Hold a dumbbell in one hand with an underhand grip (palm facing up).
3. Starting Position: Fully extend your arm, with the back of your arm pressed firmly against the pad.

The Movement:

1. Curl: Exhale and curl the dumbbell up towards your shoulder. Focus on using only your bicep to move the weight.
2. Squeeze: Squeeze your bicep hard at the top of the movement.
3. Lower: Inhale and slowly lower the dumbbell back to the starting position until your arm is fully extended.
4. Repeat: Complete all reps on one arm before switching to the other.

Tips:

• The preacher bench helps to isolate the bicep by preventing you from using your shoulders or back to swing the weight.
• Do not lift your elbow or upper arm off the pad during the curl.
• Control the eccentric (lowering) phase to maximize muscle growth.