The Dumbbell Preacher Curl is a resistance training exercise that targets the biceps brachii muscle. It is performed using a preacher bench, which helps isolate the biceps and prevents swinging or cheating during the movement.
How to perform
Step by step instructions for the Dumbbell Preacher Curl:1. Set up the preacher bench so that the seat is at a comfortable height for you to sit on and rest your arms on the pad while keeping your feet flat on the ground.
2. Grab a dumbbell in each hand and sit down on the preacher bench, resting your upper arms on the pad and letting your arms hang straight down with your palms facing up.
3. Keeping your upper arms pressed against the pad, exhale as you curl the dumbbells towards your shoulders by bending your elbows.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position while inhaling.
5. Repeat for the desired number of repetitions, making sure to keep your upper arms stationary throughout the exercise.
6. Once you have completed the set, carefully place the dumbbells back on the floor to avoid any injury.
7. It is important to use controlled movements and focus on proper form to maximize the effectiveness of the exercise and prevent any strain on your muscles or joints. Start with lighter weights and gradually increase the resistance as you become stronger.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.