How to do it
Squeeze your biceps for a one-count at the top of each curl.
- 1
Sit on a preacher bench with an EZ barbell held at shoulder width using a close grip.
- 2
Place the back of your upper arms against the preacher pad.
- 3
Curl the bar towards your chin while exhaling and contracting your biceps.
- 4
Lower the bar slowly back to the starting position while inhaling.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and focus on isolating the biceps throughout the movement.
Common mistakes
- ✕Lifting the elbows off the preacher pad
- ✕Leaning back to heave the bar upward
- ✕Dropping the bar fast on the way down