dumbbell one arm hammer preacher curl

How to do this exercise

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