Seated Curl Extension Machine
Exercise: Bicep Barbell Preacher CurlInstructions: 1. Adjust the machine so the seat is comfortable and you can reach the bar easily. Set the weight to accommodate your current fitness level. Start light and gradually increase the resistance as you grow stronger. 2. Reach down and grasp the handle bar with an underhand grip, palms facing up. Press the back of your arms firmly against the arm pad and extend your elbows without locking them. 3. Tighten your abdominal muscles and straighten your back. Slowly lift the bar up towards your chin until your arms reach your shoulders. Contract your bicep muscles at the top of the motion. 4. Slowly lower the bar back to your starting position, arms extended. Keep your elbows loose. Repeat the exercise for your desired number of repetitions and sets based on your fitness level and goals.