Barbell Curls Lying Against An Incline vs One Arm Dumbbell Preacher Curl

Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.

While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.

Repeat for the recommended amount of repetitions.

Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.

As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.

Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Switch arms and repeat the movement.