Dumbbell Preacher Curl

Preacher Curls are an isolation exercise that targets the biceps. To perform them with a dumbbell, follow these steps:

1. Adjust the height of the preacher bench so that your armpits are comfortably resting on the top of the pad.
2. Grab a dumbbell with your right hand and place your upper arm on the pad. Your elbow should be slightly bent and your palm facing up.
3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary and your wrist straight.
4. Squeeze your biceps at the top of the movement and hold for a second.
5. Slowly lower the dumbbell back to the starting position, feeling the stretch in your biceps.
6. Repeat for the desired number of reps, then switch arms and do the same with your left hand.