Set the cable as low as possible and place a preacher curl bench in front of it.
2. Pick an appropriate weight, Sit on the Bench and grab the handles with a supinated grip.
3. Curl the weight up towards your chest and squeeze your biceps.
4. Hold the contraction for a moment and slowly come back down.
Doable at:
Muscle group/groups:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-hover.png)
Working muscle/muscles:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-long-head.png)
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-short-head.png)