Instructions:

1. Adjust the cable machine so that the preacher curl pad is at chest height.
2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
3. Keep your back straight and your elbows tucked in at your sides.
4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
6. Repeat for the desired number of repetitions.