Muscles trained: Biceps, forearms
Sit on a preacher bench with it set so that the pad fits comfortably into your armpits with your arms extended and the backs of your elbows in contact with the pad. Begin by reaching over and grabbing the bar and bringing it up to the starting position as you sit down. Start the exercise by lowering the bar down until your elbows are almost completely straight. Pause, and then bring the weight back up to the starting position.