Dumbbell Supinated Preacher Curl

Adjust the preacher bench so that your upper arms rest comfortably on the pad with your armpits at the top edge.

Sit down and hold a dumbbell in one hand with a supinated grip (palm facing up).

Ensure your upper arms remain in contact with the pad throughout the exercise to isolate the biceps effectively.

Focus on using a slow and controlled motion to maximize muscle tension and prevent momentum from assisting in the lift.