EZ Bar Preacher Curl.

Make every rep count.

1. 01

   Set the preacher bench so your upper arms rest fully on the pad and your armpits are just over the top edge—this keeps tension on the biceps and protects your shoulders.

2. 02

   Load the EZ bar, then sit tall with your chest up and back neutral.

3. 03

   Grab the bar with an underhand grip about shoulder-width (slightly wider or narrower is fine—choose what feels best on your elbows/wrists).

4. 04

   Unrack the bar and start with your elbows planted on the pad and your arms almost straight (keep a small bend—don’t lock out hard).

5. 05

   Curl smoothly until your forearms are close to vertical. Keep your shoulders down and avoid letting your elbows slide forward.

6. 06

   Pause and squeeze your biceps at the top.

7. 07

   Lower slowly and under control back to the start, maintaining tension and keeping your upper arms glued to the pad.

8. 08

   Repeat for your prescribed reps. Tip: no bouncing or swinging—if you have to heave it, the weight’s too heavy.