Standing dumb-bell hammer preacher curl - Stand about two feet behind a preacher curl arm support; lean forwards and rest your upper arms on it. Grasp a dumb-bell in one hand using a hammer grip (thumbs high, little fingers low). Start with your arm fully extended but not locked out.

Curl the dumb-bell towards your shoulder. When your biceps are fully contracted, pause and squeeze, then lower the dumb-bell. After one set, switch hands.

Standing cable hammer preacher curl - Use both arms with a low pulley fitted with a U-bar.

Use both arms with a low pulley fitted with a U-bar.