Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the preacher bench to provide support for your upper arms. With your feet firmly planted and an underhand grip on the EZ bar, position yourself so the bar is just below your shoulders. As you begin, your arms should be fully extended, and the bar is close to the floor. Contract your biceps to lift the weight, ensuring your upper arms remain stable against the pad until your forearms are perpendicular.
Select a weight that allows you to perform the exercise with proper technique. Ensure your wrists remain straight throughout the entire movement. Focus on controlling the bar's descent, resisting the urge to let it drop. Avoid using any body motion to assist the lift. Keep your upper arms pressed firmly against the pad for consistent support. Breathe out as you curl the weight upwards, and inhale as you lower it back down.
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