To perform this movement, you will need a preacher bench and an EZ bar. Load your desire weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you are seated. Grab the EZ bar using an under grip with your palms facing upward. Lift the EZ bar to shoulder height.
As you inhale, slowly lower the bar until your upper arms are extended, and your biceps are fully stretched. As you exhale curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. As you inhale, slowly lower the bar until your upper arms are extended, and your biceps are fully stretched. Repeat.
Perform 3 sets, 12 to 15 reps. Resting approximately 30 to 40 seconds between sets.
