How to perform it

1. 1

   Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.

2. 2

   Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.

3. 3

   At the top of the curl, rotate your wrists so that your palms are facing down.

4. 4

   Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.

5. 5

   Repeat for the desired number of repetitions.

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