Preacher Curl

Sit on the preacher bench, adjusting the seat height so your armpits are just over the top of the pad. Grasp an EZ-bar with an underhand, shoulder-width grip. Rest the back of your upper arms on the pad.

1. Lower the bar until your arms are almost fully extended.
2. Curl the weight up towards your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the bar back to the starting position.

• Keep your upper arms stationary on the pad throughout the movement.
• Control the weight on the way down; don't let it drop.
• Avoid using momentum to lift the weight.
• Ensure your triceps, not your elbows, are in contact with the pad.

• Lifting your elbows off the pad.
• Rocking your body to create momentum.
• Not fully extending your arms at the bottom.
• Performing the movement too quickly.