Muscle Group: Biceps

You are going to need a preacher bench to perform this movement.

Place a bench in front of a low pulley cable machine. Attach a straight bar or EZ bar to the low pulley. Sit down and place your arms on the bench.

During this exercise, we are going to perform a slow controlled movement focusing on the squeeze. Curl the bar up towards your face and then slowly lower it again, resisting the eccentric (negative) all the way down. This cable variation of the preacher curl is great because the cable provides consistent resistance.