How to do it
Plant both feet flat on the floor and brace your core.
- 1
Sit on a preacher bench with a dumbbell in one hand, palm facing up.
- 2
Place the back of your upper arm on the bench pad, keeping your arm fully extended.
- 3
Curl the dumbbell up towards your shoulder, contracting your bicep.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Focus on isolating the bicep by keeping your upper arm stationary against the preacher bench throughout the exercise.
Common mistakes
- ✕Curling the wrist inward at the top
- ✕Dropping the dumbbell rapidly from the top
- ✕Stopping short of full elbow extension