• Start off by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench.
• Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
• Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position.
• Hold for a count, squeezing and isolating your bicep, and return back to the starting position.
Level : Beginner
Equipment Required : Dumbbell, Machine