Instructions

1. 1

   Grab an EZ-bar using a shoulder width and palms down (pronated) grip.

2. 2

   Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.

3. 3

   As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.

4. 4

   As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.

5. 5

   Repeat for the recommended amount of repetitions.