Dumbbell 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 feet, brace your core, and press your working upper arm into the pad so only your forearm moves.

3. 03

   Hold the dumbbell with a supinated grip (palm up) and start near shoulder height.

4. 04

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

5. 05

   Exhale and curl back up by squeezing your biceps, stopping just short of letting the weight pull your shoulder forward at the top.

6. 06

   Complete all reps, then switch arms and repeat.