Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Assume a seated position on the preacher bench, ensuring your chest remains pressed against the angled pad. With a palms-up grip, hold a dumbbell in each hand, extending your arms downwards. Engage your biceps to lift the weights by flexing your elbows, preventing any movement in your upper arm. Fully contract your biceps at the top of the motion, hold briefly, and then return to the initial position with a deliberate lowering phase.
Ensure your elbows stay consistently planted against the pad throughout the exercise to focus solely on bicep activation. Perform each repetition with a measured and deliberate pace. Refrain from using momentum or swinging your body to lift the weights. Maintain a slight bend in your lower arm throughout the range of motion to reduce stress on the joints. Coordinate your breathing by expelling air as you lift and inhaling as you lower. Adjust the bench's height so that your armpits are comfortably positioned.
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