dumbbell one arm hammer preacher curl

Instructions

1. 1

   Step 1: Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.

2. 2

   Step 2: Hold the dumbbell with a neutral grip (palms facing your body).

3. 3

   Step 3: Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

4. 4

   Step 4: Pause for a moment at the top, squeezing your biceps.

5. 5

   Step 5: Inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions, then switch arms.