dumbbell one arm reverse preacher curl

Instructions

1. 1

   Step 1: Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.

2. 2

   Step 2: Lower the dumbbell slowly until your arm is fully extended.

3. 3

   Step 3: Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.

4. 4

   Step 4: Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch arms.