This focused arm movement isolates each bicep for strict, controlled reps with full range of motion.
Instructions
- Sit at a preacher bench and place your upper arm on the pad while holding a dumbbell in one hand at shoulder height.
- Slowly lower the dumbbell until your arm is nearly straight and your bicep is fully stretched.
- Curl the dumbbell upward using your bicep, raising your pinky slightly higher than your thumb for maximum contraction.
- Pause briefly at the top, then repeat for your desired number of reps.
- Switch arms and perform the same motion on the other side.