Preacher Curl Machine 

Starting Position 
Follow machine instructions for set up and select desired weight. Sit so that feet are flat on the floor, back is straight, and upper arm and elbows are supported by the pad in front of you. Grip the handles with your arms extended, palms facing upward. 

Action 
EXHALE: Bend at the elbow to curl your hands towards your shoulders. 

INHALE: Slowly straighten the elbow to return to start position to complete one rep. 

Special Instructions 
Make sure your elbows do not lock when you are in the start position. Do not lean back or arch your back when lifting--keep your back straight. 

Muscles Worked: Biceps