dumbbell one arm hammer preacher curl

Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.

Hold the dumbbell with a neutral grip (palms facing your body).

Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

Pause for a moment at the top, squeezing your biceps.

Inhale and slowly lower the dumbbell back to the starting position.

Repeat for the desired number of repetitions, then switch arms.