Adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.

Grab a pair of dumbbells using an reverse grip (palm facing down) and sit on the preacher bench.

The back of yourarms should rest flat on the padding with your arm fully extended.

Execute the exercise by slowly raising the dumbbells up and squeezing the forearmsat the top of the movement.

Slowly lower the dumbbell until your arms are fully extended.

Repeat for desired reps.

Exercise Tips:

Keep the rep timing slow, and control the weight on the way down.

Focus on only moving your forearms.