How to perform it

1. 1

   Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.

2. 2

   Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.

3. 3

   Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.

4. 4

   Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.

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