This exercise involves using a dumbbell to perform a bicep curl while seated on a preacher bench. The preacher bench helps isolate the bicep muscle and allows for a full range of motion during the curl.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, helping to increase arm strength and size
- Isolates the biceps, allowing for a more focused and intense workout
- Helps to improve grip strength and forearm stability
- Can be performed with a variety of weights and equipment, making it a versatile exercise
- Can be easily modified to target different areas of the biceps muscle
How to perform
- Choose a dumbbell that you can comfortably lift for 8-12 reps.
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the bench.
- Grasp the dumbbell with an underhand grip and fully extend your arms, keeping your elbows close to your body.
- Curl the weight up towards your shoulders, keeping your upper arms stationary and your wrists straight.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the weight back down to the starting position, keeping your elbows close to your body.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary