One-Arm Preacher Hammer Curl

Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.

Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).

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

Use a controlled motion; avoid swinging or using momentum to lift the weight.