1. Adjust the height of the preacher bench: Adjust it so that when you stand, your armpits comfortably rest at the top of the sloped section.
2. Stand behind the preacher bench: Position your feet shoulder-width apart for stability.
3. Hold a dumbbell in one hand with an underhand grip (palm facing up) and place the back of your upper arm (triceps) on the sloped section of the preacher bench.
4. Extend your arm fully to lower the dumbbell down. This is your starting position.
5. Curl the dumbbell upwards by contracting your bicep, moving only your forearm. Keep your upper arm and elbow still and pressed against the bench.
6. Continue the curl until the dumbbell is at shoulder level and your bicep is fully contracted. Squeeze the muscle at the top of the movement for a moment.
7. Slowly lower the dumbbell back to the starting position with controlled movement, resisting the temptation to let gravity do the work.
8. Repeat for the desired number of repetitions before switching arms.
Ensure you perform the exercise with proper form to maximize bicep engagement and reduce the risk of injury. Also, avoid using momentum or swinging movements, as these can diminish the effectiveness of the exercise.
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