How to perform it

1. 1

   Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.

2. 2

   Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Inhale and slowly begin to lower the dumbbells back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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