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    Muscles worked: Lower Biceps

    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. Being sure to keep your wrist straight throughout the entire movement, use your bicep muscles to curl the weight up in a semicircular arc position under your chin. Contract your biceps at the the top and hold there for one second. Slowly reverse the movement back down until your arms are at straight arms length and repeat for the number of reps assigned.
    Note Keep your back straight throughout the entire movement. Keep in mind that the ez-curl bar places more stress on your forearms than your biceps. This is caused by the way the ez-curl bar positions your hand where your thumbs are pointing inwards. You can do this exercise with a straight barbell or dumbbells as well.
    Don't lean back as you curl the weight. Use strict form throughout the entire movement.

    Alternate exercises: Dumbbell and barbell preacher curls, Cable preacher curls

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