Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Sit on a preacher bench with a dumbbell in each hand, palms facing up.
2
Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
3
Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
4
Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5
Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
6
Repeat the movement with your left arm.
7
Continue alternating arms for the desired number of repetitions.
Secondary Muscles
forearms
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