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Training With Shawn Rhoden - Hammer Strength Preacher Curl: A great machine based exercise to help build mass and shape the biceps muscle. To start the exercise, position yourself so that your armpits are stuck in the upper pads and your body is positioned at roughly a 45 degree angle to the bench. This will help take out the shoulders from the exercise. Grab the handles and slowly bring them towards your chest. Pause at the top of the movement, feeling the muscles contract before lowering the weight back down to the start position without locking the elbows. Aim for 3-4 sets of 10-12 reps with 60-90 seconds rest in between sets. Shawn Rhoden - IFBB Pro & Nick Jones - World Bodybuilding Champion.