One-Arm Dumbbell Preacher Curl

Sit on a preacher bench with your feet flat on the floor and your chest against the pad.

Hold a dumbbell in one hand with an underhand grip, arm fully extended, and place your upper arm on the bench pad.

Ensure your upper arm remains in contact with the pad to isolate the biceps effectively.

Use a controlled motion to prevent using momentum, focusing on muscle contraction.