*The purpose of the exercise is to overload the muscle and expose it to heavier weight it normally would not be able to handle. The focus is primarily on the negative portion of the exercise. I personally stay within the 6-8 rep range for this exercise.

• The height of the seat should be adjusted so that when you place your arms on the padding, your upper arms are flat on the padding. If only your elbows are on the padding, the seat is too high.
• Grab a dumbbell that is heavier than what you’re capable of doing. If you normally single-arm preacher curl a 30 to 40-pound dumbbell for 8-10 reps, try using a 5o to 60-pound dumbbell to start and adjust if needed. If you normally single-arm preacher curl a 15 to 25-pound dumbbell, I’d start with 30 to 40 pounds.
• Place your arm over the padding with the dumbbell in your hand.
• With your arm extended over the padding, use your free hand to help assist you in curling the weight up by lightly pushing the weight up.
• Once you’ve got the weight up, take 4-5 seconds to lower the weight back down. Then repeat the steps above and use your free hand to assist you in curling the weight up for each repetition.