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    Muscles worked: Lower Biceps

    Setup a preacher bench facing the weight stack of the cable crossover machine. Connect a curling bar to the lower cable that runs through the lower pulley of the cable crossover. Sit down on the preacher bench and position your arms straight over the preacher pad. Keep you chest against the pad throughout the entire movement. Be sure to adjust the pad so your arms are hanging over it straight comfortably. Grab the curling bar with a underhand grip. Being sure to keep your wrist straight throughout the entire movement, use your bicep muscles to curl the weight up in a semicircular arc position under your chin. Contract your biceps at the the top and hold there for one second. Slowly reverse the movement back down until your arms are at straight arms length and repeat for the number of reps assigned.
    Note Keep your back straight throughout the entire movement.
    Don't lean back as you curl the weight. Use strict form throughout the entire movement. Don't let your elbow slide to the outside of your shoulders. Keep them in front of your shoulders to keep your biceps isolated.

    Alternate exercises: Dumbbell and barbell preacher curls

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