How to do it
Set your seat height so your armpits rest directly over the top edge of the pad.
- 1
Attach a straight bar to a low pulley and position a preacher bench in front of it.
- 2
Sit on the preacher bench and grab the bar with an underhand grip.
- 3
Curl the bar up towards your shoulders, keeping your upper arms stationary.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure that you maintain constant tension on the biceps by not fully extending your arms at the bottom.
Common mistakes
- ✕Lifting the elbows off the preacher pad
- ✕Rocking the torso to help curl the bar
- ✕Hyperextending the wrists at peak curl