dumbbell alternate preacher curl

Instructions

1. 1

   Step 1: Sit on a preacher bench with a dumbbell in each hand, palms facing up.

2. 2

   Step 2: Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.

3. 3

   Step 3: Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.

4. 4

   Step 4: Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5. 5

   Step 5: Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Step 6: Repeat the movement with your left arm.

7. 7

   Step 7: Continue alternating arms for the desired number of repetitions.