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Biceps curl

Primary Muscles Worked: Biceps Brachii

By using the EZ bar, the strain put onto your wrists is minimized and your upper arms can sit comfortably on the padding. To start, keep your back straight and eyes facing forward before taking the weight off the rack – it’s important to support the weight with arms slightly bent. Repeat for desired reps.

For alternative options, this exercise can be done with a dumbbell.

Biceps Curl 11. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding. Load the desired weight on the barbell. Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip. (note: You can use a wide or narrow grip on this exercise).

Biceps Curl 22. Keeping your back straight and eyes facing forward, take the weight off the rack so that you’re supporting it with your arms slightly bent. Slowly bring the weight up until your forearms are at a right angle to the floor.
Biceps Curl 43. Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
Biceps Curl 34. Repeat for desired reps.