Lever Preacher Curl

1. Adjust the seat of the lever preacher curl machine: so that when you sit, the armpits are snug against the top of the pad, and the arms can extend fully while holding the machine's handles.

2. Select the appropriate weight for your fitness level on the machine.

3. Sit down on the preacher bench and position your arms over the arm pad with a firm grip on the handles.

4. Keep your elbows and upper arms stationary, exhale and use your biceps to curl the handles towards your shoulders in a controlled motion. Make sure you're lifting the weight using only the biceps and not using momentum.

5. Squeeze the biceps hard at the top of the movement for maximal muscle contraction.

6. Inhale and slowly lower the handles back to the starting position ensuring your arms are extended and you feel a stretch in the biceps.

7. Repeat this motion for the desired number of repetitions.

Ensure proper form to both maximize the effectiveness of the exercise and reduce the risk of injury. It's recommended to start with lighter weights and higher repetitions to master the technique before progressing to heavier loads.