Adjust the preacher pad extension or incline bench so your upper arms and chest touch the pad. Select your barbell or EZ-curl bar and load it to the desired weight. Sit with your arms extended, and elbows pressed into the pad. Grip the bar using an underhand grip. Breathe in, then exhale and curl the bar toward your shoulders.

Prepare a preacher bench and an E-Z bar. Point the palms front and slightly inward. Grip the E-Z Curl Bar at shoulder length. Place upper arms and chest against the preacher bench pad. Exhale while curling the weight up to shoulder height with biceps firmly tightened. Lower the bar steadily while inhaling.

Barbell Preacher Curl Instructions Load the desired weight on the barbell, and sit in an upright position with your chest flat against the preacher bench. Keep your upper arm pressed into the pad and use a supinated grip (palms facing up). Extend your arms until your biceps are fully lengthened. This is the starting position.