BAR PREACHER CURL

1. To preform this movement you will need a preacher bench and an E-Z bar . Grab the E-Z  curl bar at the close inner handle .

2. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar .

3. With the upper arms positioned against the preacher bench pad and the chest against it , hold the E-Z curl bar at shoulder length . This will be your starting position .

4. As you breathe in , slowly lower the bar until your upper arm is extended and the biceps is fully stretched .

5. As you exhale , use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height . Squeeze the biceps hard and hold this position for a second .

6. Repeat for the recommended number of repetitions .