Preacher Curl
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If preacher bench is unavailable, use an incline bench (shown).
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Position bench in the peak of your armpit. This disables shoulder involvement and isolates the bicep.
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Lower the weight slowly without losing tension in your Bicep but do not touch the bench with the back of your hand.
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When returning to the starting position, do not bring the weight directly over the elbow. Instead, stop right before that point and begin the next rep.