Muscles targeted:

• This exercise targets the biceps and puts emphasis on the long head and brachialis.

Form:

• Begin by sitting at a preacher bench and holding the bar at about shoulder width, with your palms facing inward and keeping a slight bend in the elbow.

• Curl the weight toward you by squeezing your biceps. Squeeze hard at the top of each rep and avoid bringing the weight too high as tension in the bicep will be lost.

Rep Ranges:

• This exercise is best performed in moderate to high rep ranges.

• It’s better to control your weight instead of going fast to avoid injury.