Instructions:
- 1Sit in a preacher bench, hold a dumbbell in one hand with an underhand grip
- 2Raise the dumbbell until your elbow is slightly bent
- 3Rotate your wrist so you are now gripping the dumbbell with an overhand grip
- 4Lower the dumbbell slowly
- 5Reset your grip to underhand and repeat with the other arm
Tips:
- Squeeze your biceps at the top of the motion
- Keep your elbow steady on the bench throughout
- Rotate the wrist smoothly
- Go slow on the eccentric phase (lowering the dumbbell)