(1) Position yourself with your chest against a preacher bench, your arms extending over it. Take hold of a barbell with an underhand grip.
(2) Holding your body steady, curl the bar all the way up and then lower it again to full extension.
Tips
(1) Resist the weight as you lower the bar to the starting position, in order to emphasize the negative.
(2) Flex the muscle extra hard at the top of the movement. At this position there is little stress on the biceps.
(3) You can do preacher curls with a barbell, or an E-Z curl bar. You can also do preacher curls with dumbbells, which allow each of the biceps to work independently, thereby preventing a stronger side from developing, as well as acting as weak point training to improve biceps symmetry.
Video
Check out more exercise demos by clicking on the image below:
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