Barbell Preacher Curl

1. Set up the preacher bench and adjust the seat height so your armpits are just touching the top of the sloped section.

2. Load the barbell with the desired weight and place it on the rack in front of the preacher bench.

3. Sit on the preacher bench and grasp the barbell with an underhand grip (palms facing up), hands shoulder-width apart.

4. Lift the barbell off the rack and fully extend your arms so that they are resting against the sloped section of the bench.

5. Keep your upper arms stationary and curl the barbell up towards your shoulders by contracting your biceps.

6. Squeeze your biceps hard at the top of the movement for a second.

7. Slowly lower the barbell back to the starting position, fully extending your arms and stretching the biceps.

8. Repeat for the desired number of repetitions.

9. After completing a set, safely place the barbell back onto the rack.

Safety and Tips: - Start with a lighter weight to ensure correct form. - Keep your wrists straight throughout the exercise. - Avoid swinging the weight or using momentum to lift the barbell. - Keep the movement controlled on the way up and especially on the way down. - Breathe out while you curl the weight up and breathe in as you lower it back down.

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