- Anchor band to a stable point.
- Step back until there is no slack in the band and hold the end of the band with one hand.
- Pull through the elbow straight back.
- Anchor the band to a high point. Go into a seated position.
- Grab the loop of the band and pull your upper arm to your side.
- Rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
- Take a neutral grip. Fully extend your elbows and then flex the elbows.
