Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s