<ul>
<li>Adjust the seat height so that your upper arms rest comfortably on the preacher pad, with your elbows aligned with the pivot point of the lever.</li>
<li>Select an appropriate weight for the lever preacher curl machine.</li>
<li>Sit down and position your arms on the preacher pad, gripping the handles with an underhand (supinated) grip.</li>
<li>Keep your chest pressed against the pad and your back straight.</li>
<li>Start with your arms fully extended but not locked out, with the weight in a resting position.</li>
<li>Slowly curl the handles upward by contracting your biceps, bringing the weight towards your shoulders.</li>
<li>Pause briefly at the top of the movement, ensuring full contraction of the biceps.</li>
<li>Slowly lower the weight back to the starting position, fully extending your arms.</li>
<li>Repeat for the desired number of repetitions, maintaining control throughout the movement.</li>
</ul>
<p>&nbsp;</p>