EZ-Bar Standing Preacher Curl

1. Adjust the preacher bench so your armpits are just above the top of the pad when seated.

2. Load the appropriate weight onto an EZ curl bar.

3. Stand behind the preacher bench and grip the EZ curl bar with an underhand grip (palms facing up), hands shoulder-width apart.

4. Lean forward slightly and place the back of your upper arms against the preacher pad.

5. Start with your elbows slightly bent and the barbell at an elevated position.

6. Keeping your upper arms stationary, exhale as you curl the bar towards your shoulders by contracting your biceps.

7. Pause briefly at the top of the movement, squeezing your biceps.

8. Inhale as you slowly lower the weight back to the starting position, feeling a stretch in your biceps.

9. Repeat for the desired number of repetitions, ensuring that you maintain good form and control throughout the exercise.

10. After completing the set, carefully place the bar back on the rack or the floor.

• Do not use momentum to lift the weight; ensure the movement comes from the biceps only.

• Keep your back straight and resist the urge to lean back as you lift the weight.

• Adjust the weight according to your strength and fitness level to avoid injury.

• Keep the movement slow and controlled for maximum muscle engagement.

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