Cable Preacher Curl

Adjust the seat on the preacher bench so your upper arms sit comfortably on the padding when seated. While keeping your upper arms still, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the bar back to starting position as you breathe in.