Dumbbell Hammer Preacher Curl

Instructions

1. Sit at a preacher bench holding a dumbbell in one hand with a neutral (hammer) grip.
2. Rest the back of your upper arm flat against the pad, elbow slightly bent at the bottom.
3. Curl the dumbbell up toward your shoulder, keeping the upper arm pressed into the pad.
4. Pause briefly at the top, then lower slowly to a near-full extension and repeat.