How to perform it

1. 1

   Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.

2. 2

   Hold the dumbbell with a neutral grip (palms facing your body).

3. 3

   Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

4. 4

   Pause for a moment at the top, squeezing your biceps.

5. 5

   Inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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