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Dumbbells Preacher Curl

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Exercise Profile

Primary muscles:

Biceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Preacher Curl Overview

The dumbbells Preacher curl workout is designed to primarily target the biceps.

By using dumbbells, this exercise allows for a greater range of motion and isolates the biceps.

While it also engages secondary muscles such as the forearms, the focus remains on building bicep strength and definition.

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Dumbbells Preacher Curl Instructions

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
  2. Position yourself on a preacher curl bench, placing your upper arms on the angled pad and ensuring your armpits are resting comfortably at the top.
  3. Exhale and slowly curl the dumbbells upward, contracting your biceps. Keep your upper arms stationary throughout the movement.
  4. Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level. Hold this position briefly.
  5. Inhale and slowly lower the dumbbells back down to the starting position, fully extending your arms.
  6. Repeat the curling motion for the desired number of repetitions, maintaining control and focusing on the contraction of your biceps.

Dumbbells Preacher Curl Tips

  1. Position yourself on the preacher curl bench, ensuring your upper arms rest on the pad.
  2. Hold the dumbbells with an underhand grip, palms facing up, and arms fully extended.
  3. Keep your back straight and core engaged throughout the exercise to maintain stability.
  4. Exhale as you curl the dumbbells towards your shoulders, contracting your biceps.
  5. Pause briefly at the top of the movement, squeezing your biceps for maximum activation.
  6. Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.

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