Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Load the desired weight on the barbell, and sit in an upright position with your chest flat against the preacher bench. Keep your upper arm pressed into the pad and use a supinated grip (palms facing up). Extend your arms until your biceps are fully lengthened. This is the starting position. Take a deep breath and curl the weight by bending at the elbows until the bar is at shoulder height. Squeeze the biceps at the top of the movement and slowly lower the bar back to the starting position. Repeat for the desired number of repetitions.
Keep the motion slow and controlled throughout the set. Always use a full range of motion to get the most out of this exercise.
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