1 - Adjust the seat height of the preacher curl machine so that your upper arms rest flat and comfortably on the angled pad when seated.
2 - Sit down and grasp the handles with an underhand (supinated) grip, ensuring your upper arms remain in full contact with the pad throughout the movement.
3 - Begin with your arms almost fully extended at the bottom, maintaining a slight bend in the elbows to keep tension on the biceps.
4 - Curl the handles upward in a smooth, controlled arc by flexing your biceps, bringing your hands toward your shoulders.
5 - Squeeze your biceps hard at the top of the movement, holding the contraction for a brief moment.
6 - Slowly lower the handles back to the starting position in a controlled manner, fully extending your arms without locking out the elbows.
