Two Arm Preacher

Using a preacher bench is an excellent way to help isolate the biceps muscle, and as such a lighter weight than normal should be used.

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Its essential for correct technique that the bench be setup correctly for you, when seated you should be able to lift and lower the weight from its resting point without having to lean over (seat to high) or raised shoulders (seat to low).

Grasp a single dumbbell in both hands, around the hand grip, so that your fingers are on the outside, and your thumbs are on the inside.

Keeping your triceps and elbows in contact with the bench at all times, lift and lower the dumbbell up towards your head, taking the weight no higher than your shoulders.

The lowering phase should also be under control, making a note that the hardest part is you initial lifting phase, always work this and any other exercise within your own strength / fitness limits. If you're leaning over or coming off the seat at the start of your lift, then your not isolating your biceps, the weight is to heavy if you need to use other muscles to help with the lift.

Aim to keep your head up and shoulders pulled back throughout the movement.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.