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, with your palms facing down and your elbows fully extended.

3. 3

   Grab the cable handles with an underhand grip, shoulder-width apart.

4. 4

   Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.

5. 5

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

6. 6

   Inhale and slowly lower the handles back to the starting position, fully extending your elbows.

7. 7

   Repeat for the desired number of repetitions.

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