Instructions:
- 1Sit down on a preacher bench and select the desired weight on the machine.
- 2Grip the lever handles tightly with your palms facing up.
- 3Pull the handles up until your upper arms are fully contracted.
- 4Slowly lower the handles to the initial position.
- 5Repeat for the desired amount of repetitions.
Tips:
- Keep your upper arms and torso stationary throughout the exercise.
- Focus on using your biceps to lift the weight, not your back or shoulders.
- Do not use your wrists to lift the weights, keep them in line with your forearms.
- Make sure to perform the exercise in a smooth and controlled manner, avoiding any sudden movements.