Instructions:

1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the barbell back down to the starting position.
6. Repeat for the desired number of repetitions.