Dumbbell Preacher Curl

Instructions

1. Set the preacher bench so the backs of your upper arms rest flat against the pad.
2. Grab a pair of dumbbells, sit down, and place your arms on the pad with palms facing up.
3. Brace your core and take a breath.
4. Lower the dumbbells until your arms are fully straight, feeling a stretch in the biceps.
5. Curl the weights up until your forearms are nearly vertical, then exhale at the top.
6. Return under control to the starting position.