Adjust the cable machine so that the preacher curl pad is at chest height.
Stand facing the cable machine with your feet shoulder-width apart.
Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
Keep your back straight and your core engaged.
Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
Activation
Pause for a moment at the top of the movement, squeezing your biceps.
Slowly lower the cable handle back to the starting position.
Repeat for the desired number of repetitions.
Switch arms and repeat the exercise.
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s