How to perform Dumbbell Preacher Curl with proper form

Setup:

1. Equipment: Dumbbells and a preacher bench.
2. Positioning: Sit on the preacher bench, ensuring your upper arms rest on the angled pad.

Execution:

1. Grip: Hold a dumbbell in each hand with an underhand grip (palms facing upward).
2. Starting Position: Let your arms extend fully, with your elbows against the pad.
3. Curling:
   • Engage your biceps and curl the dumbbells toward your shoulders.
   • Keep your upper arms stationary against the pad.
4. Peak Contraction: Squeeze the biceps at the top of the movement.
5. Lowering:
   • Slowly extend your arms back to the starting position, maintaining control.
   • Avoid locking out your elbows to keep tension on the biceps.

Tips:

• Maintain a straight back and avoid using your shoulders.
• Focus on a slow and controlled movement throughout the exercise.
• Adjust the bench height to ensure a comfortable range of motion.