This exercise isolates the biceps and focuses on strict form and controlled movement. The hammer grip variation emphasizes the brachialis and brachioradialis muscles, enhancing bicep strength and definition. The preacher pad provides stability, ensuring that the biceps are fully engaged throughout the movement.

1. Sit on the preacher curl machine and adjust the seat height.
2. Hold the handles with a neutral grip.
3. Curl the handles towards your shoulders.
4. Slowly lower the handles back to the starting position.