1. Sit on a preacher bench and rest your upper arms on the pad.
2. Hold a barbell or dumbbell with an underhand grip, hands shoulder-width apart.
3. Slowly curl the weight upward by contracting your biceps.
4. Continue until your forearms are vertical or your biceps are fully contracted.
5. Slowly lower the weight back to the starting position.
6. Repeat for 10–12 reps.
7. Complete 3-4 sets.
Tips:
- Keep your upper arms stationary and focus on using your biceps.
- Use a controlled motion to avoid bouncing.
- Exhale as you lift and inhale as you lower the weight.
- Avoid locking your elbows at the bottom of the movement.