Curl up with one arm, rotating your pinky up. Squeeze your biceps at the top with a forward rotation to keep your shoulder protected. Return to the starting position. Why: Dumbbell preacher curls ...

Curl up with one arm, rotating your pinky up. Squeeze your biceps at the top with a forward rotation to keep your shoulder protected. Return to the starting position. Why: Dumbbell preacher curls ...

Use a preacher bench or the back of your sofa for this exercise. Hold the dumbbell in one hand and keeping your elbows fixed to the surface, curl it up and bring it down.