1 - Set up a preacher curl bench and load the barbell with the desired weight.
2 - Sit on the preacher bench and place the back of your upper arms firmly against the angled pad, with your armpits resting at the top edge of the pad.
3 - Grasp the barbell with an underhand (supinated) grip, slightly narrower than shoulder-width apart.
4 - Starting with your arms nearly fully extended, curl the barbell upward in a controlled arc toward your chin, squeezing your biceps at the top of the movement.
5 - Hold the contracted position briefly at the top, ensuring your upper arms remain in contact with the pad throughout the movement.
6 - Slowly lower the barbell back down to the starting position in a controlled manner, fully extending your arms without locking out the elbows.
