Adjust the seat height and position yourself on the leverage machine.
Grasp the handles with an underhand grip, palms facing up.
Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
Repeat for the desired number of repetitions.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s