How to do it
Drive your chest tall against the bench pad before each curl.
- 1
Sit on a preacher bench with your torso turned slightly to one side.
- 2
Grasp a dumbbell with an underhand grip and place the back of your upper arm on the bench.
- 3
Curl the dumbbell towards your shoulder, keeping your upper arm still.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Complete the desired number of repetitions before switching arms.
Expert tip
Keep your upper arm stationary and only move your forearm. Avoid swinging the dumbbell and maintain tension on the biceps throughout the curl.
Common mistakes
- ✕Dropping the dumbbell rapidly to the bottom
- ✕Flaring the wrist into flexion at the top
- ✕Rotating the torso further mid-rep