Equipment
EZ-Bar
Body Parts
Biceps

Step-by-step instructions

1. Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench.
2. Grasp an EZ-curl bar (shown) or dumbbells at shoulder width with arms extended (but allow a slight bend at the elbows).
3. Curl the weight, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.