How to do dumbbell preacher curl

Coach's Tips

Focus on isolating your biceps by keeping your elbows stationary; this ensures the lift is powered by your arm strength. Utilize dumbbells to achieve a stronger contraction.

Start Position

1. Ensure that your elbows stay in a fixed position throughout, and the movement is generated by your biceps.

2. Avoid swinging the weights or relying on momentum.

3. Avoid locking your elbows at the peak of the exercise.

Proper Form

1. Slowly curl the weights upwards towards your shoulders while keeping your upper arms still.

2. At the top of the lift, squeeze your biceps and pause briefly, then exhale as you slowly lower the weights back down.

Breathing Technique

1. Inhale while lifting the dumbbells and exhale as you bring them back down.

Precautions

1. Start by sitting on a flat bench with a dumbbell in each hand.

2. Position your triceps on the preacher bench pad, ensuring your arms are fully extended.

3. Maintain a straight back and keep your feet flat on the ground.