Barbell Preacher Curls

Sitting on a preacher curl bench, reach down and take a slightly wider than shoulder width grip on a barbell or EZ-curl bar.

With your upper arms parallel and the back of your arms against the support pad, fully straighten your arms.

Make sure to maintain the natural curves in your neck and low back throughout the movement.

Curl the barbell up towards your chest until it is close to your chin, being sure to keep your upper arms firmly planted on the pad throughout the full range of motion.

Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 4 seconds with the downward movement no faster than the upward.