Sit at a preacher curl bench and adjust the seat so your armpits rest comfortably at the top of the pad.
Grip an EZ-curl bar with an underhand grip at the inner or outer angled portion of the bar.
Rest your upper arms flat against the pad with your arms fully extended.
Curl the bar upward by flexing your elbows until the bar reaches shoulder level.
Squeeze your biceps at the top, then lower the bar slowly back to full extension.
Avoid lifting your elbows off the pad or using momentum to swing the weight up.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |