Preacher Curl Machine

Step 1. Adjust the seat so that your armpits rest on the top edge of the pad and your upper arms lie flat on it. Grip the handles with your palms facing up.

Step 2. Curl the handles up by bending your elbows, without lifting your upper arms off the pad or leaning back. Squeeze the biceps briefly at the top, then lower the handles slowly until your arms are almost straight.