How to do it
Count three seconds on the descent of every single repetition.
- 1
Sit at a preacher bench with a dumbbell in each hand, palms facing each other.
- 2
Place the back of your upper arms on the bench and extend your arms fully.
- 3
Curl the dumbbells towards your shoulders, keeping your palms facing each other.
- 4
Slowly lower the weights back to the starting position.
Expert tip
Ensure that you fully extend your arms at the bottom of the movement to get a full stretch in the biceps.
Common mistakes
- ✕Supinating the wrists during the curl
- ✕Lifting elbows off the preacher pad
- ✕Flexing the wrists at the top