Grasp cable stirrups with each hand. Sit on preacher bench placing back of arms on pad with palms up.
Raise one stirrup upward toward shoulder of same arm. Lower stirrup until arm is fully extended. Repeat with opposite arm. Continue alternating between arms.
Seat should be adjusted to allow arm pit to rest near top of pad. Back of upper arms should remain on pad throughout movement. The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract. At bottom position, weight stack in use should not make contact with remaining weight stack.