| Grasp a dumbbell with each hand (both dumbbells should weigh the same). Sit on a preacher curl bench. Extend your arms over the pad, and place your hands shoulder width apart. You can do this exercise with your palms facing each other (called a neutral or hammer grip) or your can do this exercise with your palms facing up toward the ceiling (called a supinated grip). Sit up straight. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Place your feet flat on the floor, approximately shoulder width apart. Maintain this posture and body position throughout this exercise. Your upper arm (between your elbow and your shoulder) should be flat against the pad and remain stationary throughout this exercise. Lift your hands upward and toward your body, bending your arms. Breath out during this phase of the exercise. Continue to lift your hands until your forearm is perpendicular to the floor. Now, in a controlled fashion, lower your hands, straightening your arms, until they return to the starting position. Breath in during this phase of the exercise. |
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