<ul>
<li>Sit on a preacher bench with your upper arms resting on the padded surface and your chest against the bench.</li>
<li>Hold a dumbbell in one hand with an underhand grip (palm facing up).</li>
<li>Extend your arm fully, allowing the dumbbell to lower until your arm is nearly straight but with a slight bend at the elbow.</li>
<li>Slowly curl the dumbbell upward by contracting your bicep, keeping your upper arm stationary on the bench.</li>
<li>Continue curling until the dumbbell reaches shoulder level and your bicep is fully contracted.</li>
<li>Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.</li>
<li>Control the movement throughout, focusing on the bicep contraction rather than using momentum.</li>
<li>Repeat the desired number of repetitions before switching to the other arm.</li>
</ul>
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