Seated Dumbbell Preacher Curl

Setup

1. 01Adjust the preacher seat so the top of the pad sits in your armpits.
2. 02Sit down and place the backs of both upper arms flat on the angled pad.
3. 03Hold a dumbbell in each hand with palms facing up.
4. 04Start with the elbows almost fully extended down the pad.

Execution

1. 01Curl the dumbbells up until the forearms are just short of vertical.
2. 02Squeeze the biceps at the top without lifting the arms off the pad.
3. 03Lower slowly through the full range until the elbows are nearly straight.
4. 04Keep constant contact between the upper arms and the pad.

Checkpoints

• -Armpits stay snug against the top of the pad.
• -Elbows stay planted; they never lift or slide during the rep.
• -The lowering phase is slow and never dropped into a slam.
• -The bottom stretch is deep but not a violent hyperextension.

Common mistakes

• -Bouncing out of the stretched bottom position.
• -Rising off the seat to help heavy reps.
• -Stopping the lowering phase halfway down.
• -Letting the elbows flare off the edges of the pad.