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The preacher curl is a great exercise to work your biceps. It can be done using dumbbells or an E-Z bar. Here's how you do it
Step 1: Position yourself on the preacher bench with a E-Z bar in your hands, your palm facing up. With your upper arms and chest positioned against the preacher bench pad, hold the bar at shoulder level. This will be your starting position.
Step 2: Inhale as you slowly lower the weight until your arm is almost fully extended. Exhale, using your biceps muscle to curl the weight back up until your arm is fully contracted at the starting position.
Step 3: Squeeze the biceps and hold for a brief moment at the contracted position to get the maximum benefit. Once you have completed the exercise with the left arm, do the same with the right. (Read: Dumbbells are they better than machines?)
Now that you know how to work out your biceps optimally, here are some exercises for different parts of the body:
You could also try these exercises:
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