The dumbbell preacher curl exercise is a version of the preacher curl that uses dumbbells and a special bench to isolate the biceps build and strengthen the arms.

Steps :

1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench.

2.) Grab a dumbbell in each hand with an underhand (palms facing up) grip.

3.) Picking up the dumbbells, rest your arms against the bench and extend them fully towards the floor.

4.) Keeping your arms on the bench at all times, curl the weight up towards your head, squeezing and isolating your biceps.

5.) Pause for a moment and then lower the weights back to starting position.

6.) Repeat for as many reps and sets as desired.