How to do it
Sit tall with your chest up against the pad for the whole set.
- 1
Attach a rope to a low pulley cable and position yourself at a preacher bench.
- 2
Grab the rope with both hands and curl your arms towards your shoulders.
- 3
Keep your upper arms pressed against the bench throughout the exercise.
- 4
Extend your arms to return to the starting position, maintaining tension on the biceps.
Expert tip
Focus on squeezing your biceps at the top of the curl and control the weight as you lower it to maintain tension on the muscle.
Common mistakes
- ✕Lifting the upper arms off the preacher pad
- ✕Bending the wrists backward under the load
- ✕Allowing the rope ends to flare outward