Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches).

The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length.

This will be your starting position. Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.

Use the biceps to curl the weight up until your biceps are fully contracted and the bar is at shoulder height.

Squeeze the biceps hard and hold this position for a second then release slowly down.

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