Instructions:
- 1Sit on the preacher bench and rest your arms on the pad, extended and shoulder width apart.
- 2Hold the barbell with an underhand grip, hands shoulder width apart.
- 3Curl the bar until your biceps are fully contracted, keeping your upper-arms stationary.
- 4Slowly lower the bar back to the starting position.
- 5Repeat for the desired number of repetitions.
Tips:
- Concentrate on maintaining tension in your biceps throughout the movement.
- Avoid rapidly jerking the bar up as this takes tension off the muscle and puts strain on the joints.
- Ensure that your upper-arms remain locked in one position and do not use your shoulders to lift the weight.
- Controlled, smooth movements will work your muscles more effectively.