This exercise involves sitting on a preacher bench and curling dumbbells towards your shoulders, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, helping to increase arm strength and size
- Isolates the biceps, reducing the involvement of other muscles and allowing for a more focused workout
- Allows for a full range of motion, helping to stretch and contract the biceps for optimal muscle growth
- Can be performed with a variety of weights and grips, allowing for progression and variation in the workout
- Can be done seated, reducing the strain on the lower back and allowing for better form and control
How to perform
- Start by sitting on a preacher bench with a dumbbell in one hand.
- Place the back of your upper arm on the preacher bench pad and extend your arm fully.
- Curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Pause at the top of the movement and squeeze your bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps and then switch arms.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary