How to do it
Wrap your thumbs completely around the handles for a secure grip.
- 1
Sit at a preacher bench with a dumbbell in each hand, palms facing up.
- 2
Place the back of your upper arms against the padding and extend your arms fully.
- 3
Curl the dumbbells towards your shoulders, squeezing your biceps at the top.
- 4
Slowly lower the weights back to the starting position, fully extending your arms.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms firmly planted against the preacher bench to prevent swinging and ensure maximum bicep engagement.
Common mistakes
- ✕Lifting the upper arms off the preacher pad
- ✕Curling the wrists backward at the top
- ✕Dropping the weight fast from full extension