Dumbbell One Arm Hammer Preacher Curl

Instructions

1. Sit at a preacher bench and rest one upper arm on the pad, holding a dumbbell in a neutral (hammer) grip.
2. With palm facing your body, curl the dumbbell up toward your shoulder without lifting the upper arm.
3. Squeeze the bicep at the top, then lower slowly back to near-full extension.
4. Complete all reps on one side before switching arms.