Instructions:
- 1Sit on the preacher bench and rest your arm on the pad, holding a dumbbell in your hand
- 2Curl the dumbbell up while keeping your arm stationary and your palm facing upward
- 3At the top of the movement, rotate your wrist so your palm faces downward
- 4Slowly lower the dumbbell while your palm continues to face downward
- 5At the bottom of the movement, rotate your wrist back to start position
Tips:
- Make sure your upper arm is always in contact with the pad
- Keep your elbow stationary during the exercise
- Control the speed of the dumbbell on the way down to effectively target the muscle
- Do not use your back or shoulder to lift the weight, all the work should be done by your bicep and forearm