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Muscle group: Biceps

Steps

Sit in a weight-stack preacher curl machine. Adjust the seat so upper arms rest on the pad and elbows align with the machine pivot. Hold the handles underhand. From the extended start, bend the elbows to bring the handles toward the head, pause and return under control. Keep upper arms supported and wrists neutral. Use the same machine and settings.

One complete movement and controlled return count as one repetition; both arms move together.

Load is this machine’s indicated setting. Different machines do not share a kilogram leaderboard.

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