How to do it
Plant your feet flat on the floor to brace your torso.
- 1
Sit at a preacher bench with a dumbbell in hand, palm facing up.
- 2
Place the back of your upper arm on the bench pad, fully extending your arm.
- 3
Curl the dumbbell upwards towards your shoulder.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Control the movement throughout the curl to prevent momentum from taking over, ensuring maximum bicep activation.
Common mistakes
- ✕Lifting the elbow off the pad
- ✕Dropping the dumbbell quickly from the top
- ✕Shrugging the shoulders toward the ears