Dumbbell Hammer Preacher Curl.

Make every rep count.

1. 01

   Choose an appropriate dumbbell and sit tall with your chest firmly against the preacher bench.

2. 02

   Plant your upper arm on the pad and keep it glued there—only your forearm should move.

3. 03

   Hold the dumbbell with a neutral (hammer) grip (thumbs up, palm facing in).

4. 04

   Inhale and lower slowly until your arm is nearly straight and the biceps feel fully stretched—don’t let the elbow lift or the shoulder roll forward.

5. 05

   Exhale and curl back up under control until the dumbbell is close to your shoulder, squeezing the biceps at the top without swinging.

6. 06

   Complete all reps, then switch arms (or alternate) for the target number of repetitions.