Adjust the seat height and position yourself on the leverage machine. Place your upper arms on the preacher pad, ensuring your chest is pressed against it. Grasp the handles with a hammer grip (palms facing each other). Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the handles back to the starting position. Repeat for the desired number of repetitions.
1. Adjust the seat height and position yourself on the leverage machine.
2. Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
3. Grasp the handles with a hammer grip (palms facing each other).
4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
5. Pause for a moment at the top, squeezing your biceps.
6. Inhale and slowly lower the handles back to the starting position.
7. Repeat for the desired number of repetitions.