How to perform it

1. 1

   Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.

2. 2

   Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.

3. 3

   Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.

4. 4

   Pause for a moment at the top, squeezing your biceps.

5. 5

   Inhale and slowly lower the barbell back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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