Instructions

1. 1

   Place a preacher bench about 2 feet in front of a pulley machine.

2. 2

   Attach a straight bar to the low pulley.

3. 3

   Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.

4. 4

   Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.

5. 5

   Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.

6. 6

   Now slowly lower the weight to the starting position.

7. 7

   Repeat for the recommended amount of repetitions.