Instructions:

1. Sit on a preacher curl bench with your feet flat on the floor.
2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.