How to perform it

1. 1

   Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.

2. 2

   Lower the dumbbell slowly until your arm is fully extended.

3. 3

   Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.

4. 4

   Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.

Also available in 9 other languages.

Similar exercises

Biceps Narrow Pull-ups

upper armsbody weight

Biceps Pull-up

upper armsbody weight