Sit at a preacher bench with a dumbbell in each hand. The top of the pad should come up to your armpits. Push the ends of the ...

Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with hands shoulder-width apart. Curl it up, keeping the backs of your arms ...

You will need more equipment than just a set of dumbbells, however—think preacher curl benches, pullup bars, airbikes, and more—so you'll probably need to do the workouts in a gym. The program ...

Chest-supported dumbbell curls, performed with the chest against a bench, eliminate momentum, isolating the biceps for maximum growth by preventing cheating through body swing [10]. Machine preacher ...