How to perform it

1. 1

   Adjust the seat height and position yourself on the leverage machine.

2. 2

   Place your upper arms on the preacher pad, ensuring your chest is pressed against it.

3. 3

   Grasp the handles with a hammer grip (palms facing each other).

4. 4

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

5. 5

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

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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