1. Position yourself on the preacher bench with your armpits comfortably resting at the top of the pad.
2. Grasp the dumbbell with an underhand grip (palms facing up) and fully extend your arm along the pad.
3. Make sure your arm is fully stretched and your elbow is slightly in front of the preacher bench pad.
4. Curl the dumbbell upwards, contracting the biceps as you lift. Focus on moving only your forearm, keeping your upper arm and shoulder stationary.
5. Lift the dumbbell until your biceps is fully contracted and the dumbbell is at shoulder height.
6. Hold the contraction at the top for a moment, then slowly lower the dumbbell back to the starting position.
7. Perform the exercise for the desired number of repetitions, and then switch arms.
8. Remember to breathe out as you lift the dumbbell and breathe in as you lower it back to the starting position.
Ensure that you keep your movements controlled to maximize tension on the biceps and minimize the risk of injury. Adjust the weight to match your fitness level.
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