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1. 1

   Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).

2. 2

   As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.

3. 3

   As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.

4. 4

   Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.