barbell lying preacher curl

Instructions

1. 1

   Step 1: Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.

2. 2

   Step 2: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

3. 3

   Step 3: Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.

4. 4

   Step 4: Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Step 5: Inhale and slowly begin to lower the barbell back to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions.