A preacher curl with a straight bar on a low pulley in front of the bench. The cable keeps tension on the biceps at the top, where a free-weight preacher curl goes slack.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set a preacher bench about two feet in front of a low pulley and sit with the backs of your upper arms on the pad, holding a straight bar attachment with an underhand grip and arms extended.
Keep the upper arms flat on the pad.
Curl the bar up toward your shoulders.
Squeeze and hold for a second at the top.
Lower slowly until the arms are nearly straight.
Breathing: Exhale as you curl, inhale as you lower.
Armpits on the top of the pad
Constant tension
Control the stretch
Lifting the elbows off the pad
Letting the stack touch down between reps
Snapping into lockout at the bottom
Stop just short of hard lockout at the bottom to spare the elbows.