How to do it
Squeeze the dumbbell handles firmly throughout the entire range of motion.
- 1
Sit on a preacher bench with a dumbbell in each hand, palms facing down.
- 2
Place the back of your upper arms on the padding and extend your arms fully.
- 3
Curl the dumbbells towards your shoulders, keeping your upper arms stationary.
- 4
Squeeze your biceps at the top of the movement.
- 5
Slowly lower the weights back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure that you are fully extending your arms at the bottom of the movement to get a full stretch in the biceps.
Common mistakes
- ✕Lifting the elbows off the padding
- ✕Curling the wrists upward during the movement
- ✕Using a partial range of motion