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, with your palms facing down and your elbows fully extended.
3. Grab the cable handles with an underhand grip, shoulder-width apart.
4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.
5. Pause for a moment at the top of the movement, squeezing your biceps.
6. Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
7. Repeat for the desired number of repetitions.