- Sit at the bench and rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
- Hold the dumbbells with an underhand grip. Seated on a bench.
- Start with the dumbbells pointed toward the ceiling, then lower the dumbbells toward your sides.
- Fully extend your elbows, but don't let your upper arm fall behind your torso.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
- Fully extend your elbows and then flex the elbows.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take a neutral grip. Fully extend your elbows and then flex the elbows.
