Reverse Preacher Curl

Rest the backs of your upper arms against a preacher bench pad with an overhand grip on the bar. The bench pins your shoulders in place the same way it would for a regular preacher curl, but the palms-down grip shifts the work toward your forearms and the outer part of your upper arm instead of your main biceps. Curl the bar up toward your shoulders, keeping your upper arms glued to the pad throughout. Lower until your arms are fully straight, feeling the stretch at the bottom the fixed pad exaggerates. Keep your wrists firm rather than letting them break backward as the overhand grip makes the bar want to roll out of your hands.