Setup: Sit on a preacher curl bench with your feet flat on the floor and your back against the pad. Adjust the seat height so that your armpits are comfortably resting at the top of the preacher bench pad.

Grip: Grasp an EZ barbell with an underhand grip (palms facing upward), hands positioned slightly closer than shoulder-width apart. Alternatively, you can use dumbbells if preferred.

Positioning: Rest your upper arms and armpits firmly against the preacher bench pad. Your elbows should be fully extended at the start of the movement, hanging just slightly off the edge of the bench.

Execution: Keeping your upper arms stationary and elbows fixed, exhale as you curl the barbell upwards towards your shoulders in a controlled manner, contracting your biceps forcefully at the top of the movement.