Try this preacher curl exercise in my Upper Body Dumbbell Workout!
This move could also be called the incline bench dumbbell curl.
I can’t say enough about dumbbells. Not the type that you’re surrounded with in the gym, but rather the type you use for sculpting your physique. I prefer dumbbells to bars, and you’ll usually find some kind of dumbbell exercise in just about all of my workouts other than cardio or full on kettlebell workouts.
Workout both sides of your body independently, with separate weights, really brings to your attention any imbalances that you might have on one side vs the other.
1-Arm Dumbbell Preacher Curl
Position your body so that the bench lies comfortably beneath your armpit. This allows the weight to be focused on the lower bicep and prevents other areas of your upper body from assisting. Hold the dumbbell with palm facing up. Use a wide stance as pictured in the video in order to stabilize the body. Engaging your core and abdominals to stabilize your spine.
Curl the dumbbell towards you while exhaling during the exertion. Work to not bend your wrist and keep it in line with your forearm.
Lower the dumbbell slowly, with control. Keep a slight bend in the elbow instead of fully extending to keep continuous engagement of the bicep, and to prevent possible over-extension of the elbow.