1. Position yourself at a preacher bench, ensuring that your armpit is resting comfortably at the top of the pad.
2. Grasp a dumbbell with an underhand grip (palms facing up) using one hand.
3. Plant your feet firmly on the ground for stability.
4. Place the back of your upper arm on the bench pad with your arm fully extended — your hand holding the dumbbell should be hanging down.
5. Curl the dumbbell upwards, bending at the elbow, while keeping your upper arm stationary against the bench.
6. Continue to lift the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder level.
7. Hold the contraction briefly, then slowly lower the dumbbell back to the starting position, controlling the weight throughout the descent.
8. Perform the desired number of repetitions, then switch arms to work the other bicep.
Remember to breathe evenly throughout the exercise, exhaling on the upward curl and inhaling as you lower the weight. It's important to maintain control and to not use momentum to lift the weight. Adjust the dumbbell weight to match your strength level and fitness goals.
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