Preacher Curls

This exercise works the biceps muscle. It isolates the biceps, but also works the forearms.

 

Before the exercise

• Find a preacher bench, and prepare the barbell with appropriate weight.

 

The exercise

• Sit on the bench with your upper arms lying flat on the bench
• Let the palms of your hands face up
• Take an underhand grip on the barbell
• Lower the barbell until your elbows are almost straight.
• Curl the barbell up in shoulder height, by only moving your forearms.
• Lower the barbell back down in a slow and controlled movement.
• Repeat the exercise.

Tips & Tricks

• When reaching the top position hold the barbell for a second. This will maximise the effect of the exercise.