How to perform it

1. 1

   Adjust the cable machine so that the preacher curl pad is at chest height.

2. 2

   Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.

3. 3

   Keep your back straight and your elbows tucked in at your sides.

4. 4

   Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.

5. 5

   Pause for a moment, then slowly lower the cable attachment back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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