Sit on a preacher bench and place your right elbow on the arm pad, holding a dumbbell in a neutral grip (palm facing inward).
Keeping your elbow pressed against the pad, curl the dumbbell towards your shoulder by bending your elbow.
Squeeze your bicep at the top of the movement, ensuring the dumbbell reaches shoulder height.
Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
Keep your upper arm pressed firmly against the preacher pad to isolate the biceps.
Perform the movement in a slow and controlled manner to maximize muscle engagement.
Avoid swinging the dumbbell or using momentum to lift the weight.
