How to do: Preacher Curl

Step-by-step instructions

1. 1To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
2. 2With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
3. 3As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
4. 4As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
5. 5Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).