Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. Hold the dumbbell with a neutral grip (palms facing your body). Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.
1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2. Hold the dumbbell with a neutral grip (palms facing your body).
3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.