To do these exercise, you simply need to hold a weight in each hand and lift your arms up towards your chest.
This exercise targets the biceps muscles (located on the front of the upper arms), which are responsible for bending the elbow joint.
Keep your elbows close to your sides and curl your hands toward your shoulders, maintaining the position of your palms throughout the movement
1. extend your arms straight out to the sides. 2. From here, slowly curl the weights up towards your shoulders, contracting your biceps as you go.
1. Keeping your back still, slowly curl the weights up to your shoulders, contracting your biceps as you go.
This exercise works your biceps and forearms as you lift a dumbbell from shoulder level to chest level, alternately curling each arm.
Pic Credit -womenshealthmag
Preacher curls are a great bicep exercise that can be done at home with no equipment required