Starting Position: Sit on the seat of the preacher bench (or stand behind it if no seat is available.) Reach over the bench with the curling arm so the top of the bench is under the armpit. Turn slightly away from the bench so the curling arm is flat against the bench and the chest on the curling side is against the pad.
Performing The Exercise: Grasp the dumbbell and curl it upward slowly, then return it to the start position and repeat the entire motion.
Tips: Keep the chest on the curling side against the pad to ensure the biceps do the work. Avoid turning the upper body during the motion to reduce the swinging action.