Position

Sit on a preacher bench with your chest against the pad and your arms extended, holding a barbell with an underhand grip.

Movement

• Curl the barbell towards your shoulders by bending your elbows and keeping your upper arms stationary.
• Squeeze your biceps at the top of the movement before lowering the barbell back to the starting position.

Breathing

Exhale as you curl the barbell up and inhale as you lower it back down.

Tips

• Keep your elbows close to your sides and avoid swinging the barbell to generate momentum.
• Focus on contracting your biceps throughout the movement to maximize muscle engagement.
• Use a controlled motion and avoid using your back or shoulders to lift the barbell.