Purpose

(1) To develop the lower end of the biceps.

Execution

(1) Grasp a barbell with an overhand gri with your hands about shoulder width apart.

(2) Lean across a preacher bench and extend your arms fully. Let your arms hang toward the floor, then curl the weight up, with the wrists as well. Curl the weight as far as possible.

(3) Lower the weight through the same range of motion, resisting all the way down.

Tips

(1) Keep your elbows stationary on the preacher bench while performing this movement.

(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.