Ez Barbell Preacher Curl Instructions

• Preacher curl bench

Positioning

1. Set Up the Bench: Adjust the preacher curl bench to a height that allows your upper arms to comfortably rest on the arm pad when seated.

2. Load the Barbell: Attach appropriate weight plates to both sides of the EZ barbell, ensuring the weights are secure.

3. Sit on the Bench: Sit upright on the preacher curl bench, ensuring your back is flat against the back support.

4. Grip the Bar: Hold the EZ bar with an underhand grip (palms facing up), positioning your hands on the curved section of the bar. Your hands should be shoulder-width apart.

Movement

1. Starting Position: Rest your arms fully extended down, letting the bar rest on the pad while keeping your shoulders relaxed.

2. Curl Up: Exhale and curl the barbell upwards by flexing your elbows. Keep your upper arms stationary on the pad throughout the movement.

3. Contract: Lift the bar until it nearly reaches your shoulders, squeezing the biceps at the top of the movement.

4. Lower the Bar: Inhale and slowly lower the bar back down to the starting position, maintaining control.

5. Repeat: Perform the desired number of repetitions, typically 8-12 reps for three sets.

Tips

• Keep your elbows close to your body.

• Avoid using momentum; the movement should be slow and controlled.

• If you experience discomfort, adjust your grip or the height of the bench.