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 your upper arms resting on the pad and your chest against the support.
2
Hold a dumbbell in each hand with an underhand grip, palms facing up.
3
Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
4
Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly lower the dumbbells back to the starting position.
7
Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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