Sit on the preacher bench with your feet flat on the floor. Attach a straight bar to the low pulley of a cable machine and grasp the bar with both hands, shoulder-width apart, palms facing upwards.
Position your upper arms on the preacher bench pad and extend your arms fully, holding the bar.
Curl the bar towards your shoulders by bending your elbows, squeezing your biceps at the top of the movement.
Lower the bar back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Exhale as you curl the bar up and inhale as you lower it back down.
Maintain a neutral wrist position to prevent strain.
Focus on squeezing your biceps at the top of the movement.
