Instructions: Setup a ez-curl bar on the preacher bench uprights.
Sit down on the preacher bench and position your arms straight over the preacher pad. Keep
you chest against the pad throughout the entire movement. Be
sure to adjust the pad so your arms are hanging over it straight comfortably. Grab the ez-curl
bar with a underhand grip.
Use your forearms to
curl the weight upward in a small semicircular arc as high as you can go. Pause
there for one second and contract your forearms then repeat for the number of reps assigned.
Don't jerk the weight up. Use a slow controlled movement. Don't let your elbows move.
Keep them straight throughout the entire movement