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Muscle group: Biceps

Steps

Sit behind a preacher bench with one upper arm supported on the pad. Hold a dumbbell at the bottom with palm up. Bend the elbow and rotate the forearm during the lift so the palm faces down as the dumbbell approaches the chest. Lower with the overhand grip, then turn the palm up again at the bottom. Keep the upper arm and trunk still and wrist straight. Switch arms after the set.

One complete movement and controlled return count as one repetition. Enter repetitions for one arm and perform both sides.

Load means the weight of one dumbbell, not the sum of two.

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