How to do it

1. Sit on a Preacher Curl Machine with a dumbbell in each hand, palms facing each other.
2. Rest your upper arms on the preacher bench pad.
3. Curl the dumbbells by flexing the elbows, keeping the wrists neutral.
4. Pause at the top of the curl, then slowly lower the weights back to the starting position.
5. Maintain control and avoid swinging the weights.