Cable Preacher Curl

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Instructions

1. Place a preacher bench about 2 feet in front of a pulley machine. for best results.
2. Attach a straight bar to the low pulley. for best results.
3. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley. for best results.
4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position. for best results.
5. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top. for best results.
6. Now slowly lower the weight to the starting position. for best results.
7. Repeat this exercise for the recommended amount of repetitions. for best results.