Dumbbell Seated Preacher Curl

- Preacher curl bench
1. Setup:
- Adjust the preacher curl bench so that the pad is at a comfortable height for your upper arms.
- Choose an appropriate weight for the dumbbells based on your fitness level.

2. Positioning:
- Sit down on the preacher curl bench and ensure your back is firmly against the backrest.
- Place your feet flat on the floor, shoulder-width apart, for stability.
- Grab a dumbbell in each hand with an underhand grip (palms facing upward).

3. Body Position:
- Rest the back of your arms on the preacher curl pad. Your elbows should be positioned slightly over the edge of the pad.
- Keep your shoulders relaxed and avoid rounding your back. Your arms should be fully extended towards the floor without locking your elbows.

4. Movement:
- Begin the curl by slowly bending your elbows and bringing the dumbbells upward towards your shoulders. Keep your upper arms stationary against the preacher pad throughout the movement.
- Focus on squeezing your biceps as you lift the weights.
- Pause briefly at the top of the curl when the dumbbells are near your shoulders.

5. Lowering the Weights:
- Slowly lower the dumbbells back to the starting position, fully extending your arms again while controlling the weight. This phase should be smooth and controlled.

6. Repetitions:
- Perform 10 to 15 repetitions for one set. Rest for about 60 to 90 seconds between sets. Aim for 3 to 4 sets depending on your fitness level.

7. Form Tips:
- Keep your elbows pinned to the preacher pad throughout the exercise to maximize bicep engagement and minimize the risk of injury.
- Avoid swinging the weights; instead, use controlled movements to work your biceps effectively.

Always start with lighter weights to ensure proper form and gradually increase the weight as you become more comfortable with the exercise.