<ul>
<li>Adjust Seat Height: Set the seat so your arms can fully extend while maintaining comfortable support.</li>
<li>Position Arms: Rest your upper arms on the preacher bench pad with palms facing up.</li>
<li>Grip Handle: Grab the lever handle with an underhand grip.</li>
<li>Curl Up: Slowly lift the handle towards your shoulders, keeping your elbows stationary.</li>
<li>Squeeze: Contract your biceps at the top of the movement.</li>
<li>Lower Slowly: Return to the starting position in a controlled manner.</li>
</ul>