Two-Arm Dumbbell Preacher Curl

Instructions

1. 1.Sit down at the preacher bench holding a dumbbell in each hand in a underhand grip (palms facing up).
2. 2.Place your triceps on the padding. Your elbows should be straight with your shoulders and should remain stationary throughout the exercise. This is your starting position.
3. 3.Curl the dumbbells, contracting your biceps.
4. 4.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner.
• Remember to keep your elbows stationary, only your forearms should move.
• Variation: you can use a preacher machine or barbell instead.
• Variation: you can do one arm at a time.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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