How to perform it

1. 1

   Stand up straight with a dumbbell in each hand, palms facing forward.

2. 2

   Place your upper arms against the preacher bench and keep your elbows slightly bent.

3. 3

   Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.

4. 4

   At the top of the movement, rotate your wrists so that your palms are facing downward.

5. 5

   Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.

6. 6

   Repeat for the desired number of repetitions.

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