How to perform it

1. 1

   Adjust the cable machine so that the pulley is at the lowest position.

2. 2

   Stand facing the cable machine with your feet shoulder-width apart.

3. 3

   Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad.

4. 4

   Keep your back straight and your core engaged throughout the exercise.

5. 5

   Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.

6. 6

   Pause for a moment at the top of the movement, squeezing your bicep.

7. 7

   Slowly lower the cable handle back to the starting position.

8. 8

   Repeat for the desired number of repetitions.

9. 9

   Switch arms and repeat the exercise.

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