1. Sit on the preacher curl bench with your chest against the pad. 2. Curl the dumbbells upward toward your shoulders, squeezing your biceps at the top. 3. At the top of the curl, rotate your wrists to switch to an overhand grip. 4. Slowly lower the dumbbells back down with control, maintaining the overhand grip. 5. Rotate your wrists back to the underhand grip at the bottom.

1. Sit on the preacher curl bench with your chest against the pad. 2. Place one arm on the pad, holding a dumbbell with an underhand grip. 3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder. 4. Squeeze your bicep at the top, then slowly lower the dumbbell. 5. Complete the set and alternate sides.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.