Starting Position: Sit on the seat of the preacher bench (or stand behind it if no seat is available.) Reach over the bench so the top of the bench is under the armpits. Grasp the weight in both hands and start with the arms straight.
Performing The Exercise: Slowly curl the weight to the top position. Let the weight move smoothly to the starting position and repeat the motion.
Tips: Do not use the hips or swing the body to get extra momentum. Isolate the biceps by keeping the back of the upper arms against the pad.