One Arm Preacher Curl with Dumbbell· Adjust the seat of the bench so your arm is level with the top of the bench.
· Grasp a dumbbell in your hand with palms facing up.
· Rest your arm against the bench and extend it fully down.
· Keeping your arm on the bench at all times, curl the dumbbell up towards your head.
· Pause for a moment and then lower the dumbbell back to starting position.
· Switch arms and repeat.
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