- Sit at the bench and rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
- Stand facing away from high cable, hold handle with palm facing inward.
- Step forward to create tension and let arm extend fully behind you.
- Curl handle toward shoulder, keeping palm neutral, then lower slowly.
- Position yourself on preacher bench; grasp EZ bar with underhand grip, elbows extended.
- Slowly curl bar towards shoulders; keep upper arms stationary, focus on biceps.
- Lower bar back to starting position; maintain control, repeat for reps.
- Rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
