How to do it
Pin your shoulder blades down and back before each repetition.
- 1
Adjust the seat of the leverage machine so that your upper arms are flat against the preacher pad.
- 2
Grip the handles with an underhand grip.
- 3
Curl the weight up towards your shoulders, keeping your upper arms stationary.
- 4
Squeeze your biceps at the top of the movement, then slowly lower the weight back down.
- 5
Avoid using momentum and keep the movement controlled.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure that you maintain continuous tension on the biceps by not fully straightening your arms at the bottom of the movement.
Common mistakes
- ✕Lifting the upper arms off the preacher pad
- ✕Flexing the wrists to drive the weight up