1. This movement is performed with dumbella in a seated position in a preacher bench. These are also referred to as Scott Curls.
2. Sit on the preacher bench with your feet close together and your back straight.
3. Lean over the the pad provided. You may need to lower it so that it is snug in your underarm. Grasp the dumbbell with an underhand grip, as well keep your thumbs under the grip rather than over top. Begin with the dumbbell hanging straight down, do not hyperextend though. Your other arm should be used for balance. Now, keeping your elbow flat on the pad and not leaning forward, curl the dumbbell straight up in front of you. Do not swing up the weight. Pause and flex your biceps hard at the top of the movement.
4. Simultaneously lower the dumbbell back down to a fully extended starting position. Repeat the movement and then do the same with your other arm.

This is a great movement for those of you who have the gap in your lower biceps. Preacher curls are a must for basic compound development of the biceps. Performing this exercise with the preacher bench in a seated position allows you to isolate the lower biceps directly! It also minimizes the cheating since you are in a fixed position and cannot swing the weight up as easily. Be sure not to lean forward or raise your elbows during the exercise. Keep your elbows in one place at all times and flex hard at the top! Another tip is to keep your wrists locked out straight, this will further isolate the biceps. Good Luck!