Sit on the preacher bench, aligning your armpits with the top of the bench, and grab the bar with an underhand grip, keeping your elbows close to your body.
Slowly curl the bar up towards your shoulders while keeping your upper arms stationary, exhaling as you perform this movement.
Hold the contracted position for a moment as you squeeze your biceps.
Gradually return the bar back to the starting position as you breathe in, ensuring that you fully extend your arms and the biceps are fully stretched.
Pro Tip
**Controlled Movement**: The movement should be slow and controlled. Start by extending your arms fully, then curl the weight up, squeezing your biceps at the top of the movement. Avoid the mistake of using momentum to lift the weight, which can lead to injury and reduces the effectiveness of the exercise. **Keep Your Elbows Stationary**: Your elbows should remain in the same position throughout the exercise. A common mistake is to move the elbows during the curl, which shifts the focus away from the biceps. To avoid this, ensure your elbows are firmly positioned against the preacher bench pad