Sit on a preacher bench with your feet flat on the floor. Position your upper arms on the preacher pad, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Your arms should be fully extended.
Engage your core and keep your back straight. Curl the barbell upwards towards your shoulders by bending your elbows.
Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Keep your upper arms stationary on the preacher pad to isolate the biceps.
Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
