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Preacher Curl
- 1 - Adjust the preacher bench so your upper arms rest comfortably on the angled pad with your armpits near the top edge.
- 2 - Grip the EZ bar or handle with an underhand grip, keeping your elbows and upper arms firmly supported on the pad.
- 3 - Start with your arms nearly extended, maintaining a slight bend in the elbows to keep tension on the biceps.
- 4 - Curl the weight upward by bending your elbows, keeping your upper arms fixed against the pad and avoiding shoulder movement.
- 5 - Squeeze your biceps at the top of the movement without lifting your elbows off the pad.
- 6 - Lower the weight slowly and under control until your arms are nearly extended again.
- 7 - Repeat for the desired number of repetitions.
