Purpose

(1) To develop the biceps and outside of the forearms.

Execution

(1) Position yourself with your arms extended over a preacher bench. Grasp a barbell with an overhand grip, hands about shoulder width apart. Let the bar hang so that your arms are fully extended.

(2) Curl the bar upward, beginning the movement with a curling motion of the wrist, and bring it up as far as possible toward your chin. Your position on the bench should be such that, at the top of the movement, your forearms have not come up completely to a perpendicular angle.

(3) From the top of the movement, lower the weight back slowly to the starting position.