Preacher Curl

Upper arms on the pad; curl the bar up and lower until the arms are almost straight.

How to do it

Setup

Armpits over the pad's top, upper arms flat on it, grip the bar underhand.

Steps

Curl the bar up until the forearms are vertical.
Lower slowly all the way to straight arms.
Keep the upper arms glued to the pad throughout.

Common mistakes

Lifting the elbows off the pad at the top: that is cheating the angle; stay glued. Dropping the bottom: the stretch under load is the point; lower slow. Wrists curling: they stay straight.

Breathing

Exhale on the curl, inhale lowering.