barbell preacher curl

Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.

Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.

Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.

Pause for a moment at the top, squeezing your biceps.

Inhale and slowly lower the barbell back down to the starting position.

Repeat for the desired number of repetitions.