How to do it
Position your armpits snugly over the top edge of the pad.
- 1
Sit at a preacher bench with a barbell at arm's length, palms facing up.
- 2
Curl the barbell up towards your shoulders, keeping your upper arms stationary.
- 3
Squeeze your biceps at the top of the movement.
- 4
Slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Avoid swinging the weight and use a controlled motion to fully engage the biceps without momentum.
Common mistakes
- ✕Lifting elbows off the preacher pad
- ✕Allowing wrists to hyperextend backward
- ✕Bouncing the barbell at the bottom