Sit or stand with your arms resting on the preacher curl bench.
1. Inhale and curl the bar, until the weight and your forearms are perpendicular or beyond to the floor.
2. Exhale while you complete the movement.
3. Lower bar to the starting position and perform the next repetition.
Notes: This is one of the best isolation exercises to peak the biceps. Do not let your arms lock at the elbow, maintain a slight bend. If you intend on using heavy weights, warm up with a lighter weight first.