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Arms

EZ-bar preacher curl
Target: biceps

The preacher bench fully isolates your biceps during curls. The EZ-bar offers your wrists some protection.

EZ-bar preacher curl

Rest your elbows on the pad so the bench is under your armpits.
Grip the bar with wrists turned inwards slightly.
Keep a slight bend in your elbows at the lowest position.
Lower the bar slowly to the start.
Don't lift your elbows off the pad during the move.

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CLICK IMAGES TO START WORKOUT

Variation: Gym ball dumb-bell preacher curl

The unstable platform requires perfect form to prevent you collapsing on the floor. Use lighter weights to make it manageable.

View Variation: Gym ball dumb-bell preacher curl

Variation: One-arm preacher curl

Work each arm individually to ensure balanced growth in both biceps.

View Variation: One-arm preacher curl

Variation: Reverse EZ-bar preacher curl

Use an overhand grip to place the emphasis on your lower biceps and forearms.

View Variation: Reverse EZ-bar preacher curl

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