The Benefits – Preacher curls develop the overall size of the bicep muscle emphasizing to lower part of the biceps. This will create a length to your biceps which help you to create the fullness between elbow joint and lower biceps.

Execution - Lean your chest against the incline bench your arm extended over the bench. You can choose from various angles. Lower the angle, the more stress you put on the lower area of the bicep. Curl the dumbbell all the way up and squeeze your bicep hard at the top. Lower it again to full extension.

Tips – Doing preacher curls with a dumbbell as shown on the video, you will enable your arms to work each individually.  Keep your body stationary, do not lean forward or back. This is the common mistake I see people doing at the gym. One arm preacher curls work best when you let the weight move through the full range of motion. You can adjust the angle of the incline bench higher which stress more on the top of the bicep.

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