Reverse Grip Dumbbell Preacher Curl.

Make every rep count.

1. 01

   Set the preacher bench so you can sit tall with your chest firmly against the pad and feet planted.

2. 02

   Press your upper arms into the pad and keep them there the whole set. Hold the dumbbells with a reverse (overhand) grip—palms facing down.

3. 03

   Start with your arms extended so your biceps are fully stretched, but don’t lock out hard at the elbows.

4. 04

   Take a deep breath, brace your torso, and curl by bending only at the elbows until the dumbbells rise toward shoulder height.

5. 05

   Pause and squeeze at the top without letting your shoulders shrug or your upper arms lift off the pad.

6. 06

   Lower slowly and under control back to the full stretch, then repeat for your reps.