Machine Preacher Curls

Instructions

1. 1.Sit down at the preacher machine and select a weight.
2. 2.Place your triceps on the padding and grab the handles with an underhand grip. Your elbows should be straight with your shoulders and should remain stationary throughout the exercise. This is your starting position.
3. 3.Lift the handles, contracting your biceps.
4. 4.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner.
• Remember to keep your elbows stationary, only your forearms should move.
• Variation: you can use Dumbbells or a Barbell to do the same movement on a preacher bench.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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