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Preacher Hammer Curl
- 1 - Sit or stand at a preacher bench and hold a dumbbell in one hand with a neutral grip, palm facing inward.
- 2 - Place the back of your upper arm firmly against the preacher pad with your arm extended but not locked out.
- 3 - Keep your chest against the pad, shoulder stable, and wrist straight throughout the movement.
- 4 - Curl the dumbbell upward by bending your elbow, maintaining the neutral hammer grip.
- 5 - Squeeze your biceps and forearm at the top without lifting your upper arm off the pad.
- 6 - Lower the dumbbell slowly back to the starting position under control.
- 7 - Repeat for the desired number of repetitions, then switch arms.
