1 - Set up a preacher curl bench and load a barbell with an appropriate weight.
2 - Sit or stand at the preacher bench and place the backs of your upper arms firmly against the angled pad.
3 - Grip the barbell with a pronated (overhand) grip, hands approximately shoulder-width apart, with your palms facing downward.
4 - Start with your arms fully extended at the bottom, holding the barbell securely.
5 - Curl the barbell upward in a controlled motion by flexing your elbows, keeping your upper arms pressed against the pad throughout the movement.
6 - Squeeze your forearms and brachialis at the top of the movement, then slowly lower the barbell back to the starting position in a controlled manner.
