Grasp an EZ bar or dumbbells with an underhand grip, palms facing upwards, and sit down on the preacher bench, placing your upper arms on the padding and extending your arms fully.
Keep your elbows stationary, curl the weight up by flexing your biceps, until your forearms are vertical and your biceps fully contracted.
Hold the position for a second, squeezing your biceps at the top of the movement.
Slowly lower the weight back to the starting position, fully extending your arms and stretching your biceps, then repeat the movement for the desired number of repetitions.
Pro Tip
**Controlled Movement**: When performing the exercise, avoid the mistake of using momentum to lift the weight. Instead, focus on a slow, controlled movement both when lifting and lowering the weight. This will help to engage your biceps more effectively and reduce the risk of injury. **Full Range of Motion**: Another common mistake is not using the full range of motion. Try to fully extend your arms at the bottom of the movement without locking your elbows, and curl the weight up until your biceps are fully contracted. This will ensure maximum muscle engagement. **Avoid Overloading**: Don't start with heavy weights. Overloading can lead to poor form and potential injury. Begin with