How to do it
Plant your feet flat on the floor and sit tall on the bench.
- 1
Sit at a preacher bench with a dumbbell in one hand, palm facing your body.
- 2
Place the back of your upper arm on the bench and extend your arm fully.
- 3
Curl the dumbbell up towards your shoulder, keeping your palm facing in.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Complete all reps on one arm before switching to the other.
Expert tip
Ensure your arm is fully extended at the bottom to get a full range of motion for the bicep.
Common mistakes
- ✕Lifting the elbow off the bench pad
- ✕Bouncing at the bottom of the curl
- ✕Rushing the negative with a fast drop