- Grasp dumbbell and sit on preacher bench. With arm bent and
palm facing shoulder, place back of arm down on pad.
- Lower dumbbell until arm is fully extended. Raise dumbbell
until forearm is vertical. Repeat. Continue with opposite arm.
- Seat should be adjusted to allow arm pit to rest near top
of pad. Back of upper arm should remaining on pad throughout
movement. Long head (lateral head) of biceps brachii is activated
significantly more than short head (medial head) of biceps brachii
since short head enters into active
insufficiency as it continues to contract.