Extend your two arms and place upper arms on top of the preacher bench with holding one dumbbell in each hand, palms facing up. That is your starting position

Contract your biceps to raise the two dumbbells together until they reach your shoulders’ height, hold the position for two seconds as you squeeze your biceps

Then, slowly lower dumbbells back together to the starting position

Breathe out when raising and in when lowering Continue reading »

Extend right arm and place right upper arm on top of the preacher bench with right hand holding one dumbbell, right palm facing up, position left hand at the side of the preacher bench. That is your starting position

Contract your right biceps to raise the right dumbbell until right dumbbell reach your shoulders’ height, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Stand behind one incline bench with feet at a wide distance, press your chest against the top part of the incline bench, place your right arm across the incline bench with right hand holding one dumbbell, right palm facing up, position left hand at the side of the incline bench. That is your starting position

Keep your upper arms stationary and on the incline bench. Contract your right biceps to raise the right dumbbell until right dumbbell reach your shoulders’ height, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »