How to perform it

1. 1

   Sit on a preacher curl bench with your feet flat on the floor.

2. 2

   Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.

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, then inhale and slowly lower the dumbbell back down to the starting position.

5. 5

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

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